"And why do we fall Bruce?"
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Nice work going on for sure.
But wait, what, you can't watch TV for fear of spoiling the game? Something's wrong with today's media. 😉1
Feb 6th- An easy 8 miles with some 20 second strides after the halfway point.
Feb 8th- Session day- 20 mins followed by 4 by 5 mins.
Similar conditions to last week but wind wasn't quite as strong. Said I'd aim for same paces as last week but run more on effort. So that called for 20 mins at 6:10 pace to start with after a 20 minute warm up. Effort levels went straight out the window and i continued my martyrdom to paces instead! Slightly on the pacy side but got in with splits of 6:06, 6:08, 6:08 and 6:05 for the quarter mile at the end. Mix of running with a head and a tail wind.
5 minute recovery and then into the 5 minute efforts at 6:00/mile pace with 3 minute recoveries. Only a 10 second pace differential but still a noticeable increase in effort. One of those where 300 seconds never felt so long and the recovery 180 seconds is over before you know it! First couple of reps were fine but definitely feeling it in the last 2. The reps came in at 5:58, 5:59, 5:59 and 6:01. Slow 20 minute shuffle home to finish up.
A toughie but glad i pushed it back 24 hours after clocking up 27k steps in wellingtons the previous day, that would have been a massacre!
Feb 9th- Easy 8 miles after work, legs not too bad.
Feb 10th- Long run incl. 60 mins at 6:45/mile pace.
Bit apprehensive about this one with the short window between it and speed session on Wednesday but my wife was on long days over the weekend so it was now or never. Had meant to charge my watch when i got up but it totally slipped my mind so stepped out the back door and straight away its at 10% battery life. I'm one of those people that don't fill the car until the trip computer is telling me the range left is now 0 miles so said I'd chance it.
Usual 30 minute warm up with late strides brought me just short of 4 miles and then into the faster stuff. I knew the pace would have me just short of 9 miles for the 60 minute effort so just mentally split it into 3 mile sections. First 3 miles were mainly into the wind so wasn't too enjoyable. For whatever reason i always find the early miles the toughest of these runs, not sure why as the warm up and strides should be sufficient. The second 3 miles brought me up the old N5 which i had all to myself with a mix of a sideways and a tailwind. All going fine heading into the last 3 miles, watch holding on bravely! At the start of the 8th mile it beeped at me alright and while i was hoping it was maybe a 5% battery life warning it was telling me it was going into battery saver mode. Just over a mile later it gave up the ghost telling me it was saving the activity before dying. Just about 5 minutes left of the 60 minutes so just kept running but no idea if i kept the pace in line at 6:45/mile pace. The splits ranged from 6:39 to 6:46.
No easy runs over the weekend as was too awkward to arrange with my wife working and kids activities. Ya would miss it though!4
Feb 14th- 8 miles easy with 10 x 20 second strides just past the halfway point while on lunch break from the office.
Feb 15th- Session Day 8 x 5 mins @5:55/mile pace.
Had to smile when i read @Laineyfrecks log update yesterday about the anxious feeling of looking at a session on paper before doing it, definitely something I feel on a twice weekly basis!
For third week in a row it was flipping windy for this session. Usual 20 minute warm up and strides before starting into the intervals. I dropped the target pace/mile down a further 5 seconds from last week to 5:55. First 5 minute interval is very much into the wind, end result- target pace hit but the last 60 seconds was a form of torture. The 3 minute recovery is spent thinking have i bitten off more than i can chew with these paces and how am i going to get through 7 more!
Thankfully the body adjusts to the initial shock and each of the next 5 or so intervals gets slightly "easier". The last 2 are tough and I'm really feeling it for the last 100 seconds or so of both. All 8 intervals are hit on target but its funny looking at the pace graph afterwards and seeing each of the 8 recoveries getting progressively slower!
Had to head down to the GAA clubhouse for a coaching kids refresher coarse that night, could defo feel the legs and knees doing some of the exercises!
Feb 16th- 65 minute easy run on tired legs.
Feb 17th- Saturday was going to be busy so brought the long run forward 24 hours.
Today called for 40 minutes at 6:40 pace. Used the same type route as previous weeks, around the bog and up the old N5 and back down the hard shoulder of the new N5.
Usual 30 minute warm up and strides and then into the quicker stuff. Lovely day out for a run today so these miles breezed by. Pace felt fine throughout bar the start of mile 6 that involves a short but steep climb where i pushed the pace too much overcompensating! On the other side of this hill i was able to coast relatively smoothly home. Splits ranged from 6:35 to 6:38/mile.
Feb 18th & 19th- Easy 65 minute runs around local roads. Not a bad weekend for The Rossies and Man Utd!7
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Always good to make someone smile☺️ Great session, well done!!1
Not updated in a few weeks, mainly as there was nothing major to report!
The midweek sessions have gone from 10 x 4 mins (3 min recoveries), 10 x 3 (3 min recoveries), 15 x 2 (2 min recoveries). Each was been getting progressively faster by 5 seconds each time. Of these i found the 2 minute ones by far the toughest. Last weeks session was 20 x 1 min on/off at 5:35/mile pace. Found these efforts much more manageable than the previous weeks efforts even with the reduced recovery intervals. Managed to jog all the recoveries instead of giving in to walking odd bits of them. I suppose having told my u12 GAA team the importance of jogging the recoveries after each shuttle sprint it would have been a big cop out if i couldn't follow my own advice! These intervals ranged from 5:22 to 5:37 pace.
Rest of the week was easy runs although i didn't get out last Thursday with it lashing rain pretty much the whole day.
The only thing of note from the weeks easy run was landing home Saturday morning to find my white sock gone red since one of my toenails managed to rub off the next toe. Small spot came through on my white runner but thanks to diffusion the same runner now has an entire toe box now in pink!
Sunday 19th- Long run 50 mins at 6:35/mile pace.
These long runs have been slowly ramping up but still manageable. Started this one with just a banana and a cup of tea for breakfast. The previous day's easy run was a horrible experience with 3 Weetabix sloshing around even at the slower pace.
Took in the usual route around the bog and up the old N5 and back home along the hard shoulder of the new N5. Finished the 50 minute block with an average pace of 6:31/mile, found the trip went well, not under too much pressure at any point (having caught some of You Only Live Twice on St Patrick's Day the accompanying ear worm for todays run was the instrumental piece when the rocket is in space, lovely piece if ya check it on Youtube!). Still a long way to go to get down to HM PB pace though but at least tangible progress has been made since the start of the year.
The speed sessions start going back up the pyramid again but with shorter intervals, already nervous for this weeks 15 x 2 min effort with 1 min recoveries!7