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Steady As She Goes



  • Registered Users Posts: 2,510 ✭✭✭ token56

    I have a Garmin HRM Pro heart rate strap. You could be onto something about the contacts being wet. I will make sure they are this week and see if it makes any difference. Thanks!

  • Registered Users Posts: 2,510 ✭✭✭ token56

    31/01/23 - 13.78K - 1:00:41 (4:24/km) - HR - 148

    A session of 5 x 7 mins off 90 secs with a target pace of 3:55/km. The actual paces were 3:57, 3:56, 3:55, 4:02, 3:56. A fraction slower than the goal and the 4th had a decent drag in it which slowed it down. I was able to recover well though and get the pace back down for the last rep. I was pleased with then session, it was a very blustery day which made it hard to keep the pace up in parts but feeling much stronger.

    01/02/23 - 13.33K - 1:08:19 (5:08/km) - HR - 133

    An easy run but again with the wind it was a bit harder work than it should have been.

    02/02/23 - 21.3K - 1:44:59 (4:56/km) - HR - 134

    The standard long run although slightly shorter than last week. The average pace for the majority was closer to 5:00/km but I did 6 x 30 secs strides at the end which brought the average down a bit. The strides were good but hard after 19K of running especially the last 3 which were right into a head wind.

    03/02/23 - 8.3K - 46:08 (5:34/km) - HR - 123

    Another recovery session. A bit longer than previous weeks but all very comfortable.

    04/02/23 - 7.88K - 33:26 (4:14/km) - HR - 153 - Elevation 180m

    Back to the hills again but this time wearing my regular footwear. Just over 30 secs quicker than the previous week and they definitely made a difference but I was feeling that bit stronger too. Going forward I might start doing a bit longer runs out here at an overall easier pace but with some dedicated hill sprints. There are plenty of parts with a decent gradient for it.

    05/02/23 - 8.4K - 42:554 (5:06/km) - HR - 135

    Another easy run to finish off the week. I was at a stag this weekend so was feeling that bit more tired and didn't have time to get in the distance that I wanted to.

    Another very solid but tough week of training. That's 4 quality weeks of 70K+ running and the body is holding up remarkably well. My knee is no longer really an issue thankfully. After some runs there can be a bit of tightness but it is worlds apart from where it was 6 months ago. My right foot/ankle is probably the only thing giving me any trouble right now. It is very manageable but I have my monthly physio session this week and I'll get a bit of treatment on it.

    I hadn't initially planned on it but I am going to take most of this week as a deload week and let the body recover a bit. I can probably get away without it but I'm conscious of my previous experience at this type of mileage and the body breaking down. So mostly easy runs with some strides thrown in on some and a long run of around 16K probably. I am travelling to the UK this weekend to see the GF and there is talks of doing the local parkrun. I'm undecided if I will stick with her or give it a go myself. I don't think it's a particularly fast one but it could be a useful test to see exactly what sort of shape I'm in.

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  • Registered Users Posts: 4,675 ✭✭✭ skyblue46

    Another one in the Stazza stable!

  • Registered Users Posts: 4,115 ✭✭✭ ariana`

    Best of luck with the new coach, it's always exciting starting a new approach and no doubt you will get the return on it too.

    I had the same thought @skyblue46.

  • Registered Users Posts: 2,510 ✭✭✭ token56

    You might be onto something there @skyblue46 😄

    I've seen the impact on some of the logs here and I'm hoping for similar results.

  • Registered Users Posts: 2,510 ✭✭✭ token56

    07/03/23 - 12.65K - 1:05:03 (5:08/km) - HR - 130

    A solid easy 65 mins. The heart rate was maybe a fraction higher than I would like and effort wise it was also marginally more effort than last week. Still a good start to the week, no issues.

    08/03/23 - 16.7K - 1:15:17 (4:30/km) - HR - 144

    The first session of the week building on last weeks one. 20 easy, 20, tempo, 5 easy, 10 tempo, 20 easy. It was a blustery day so my goal was to just keep the pace consistent across the tempo efforts. The first 20 min tempo was very good, averaging just under 4 min K's and splits 3:57, 4:02, 4:01, 4:00, 3:52 (a bit downhill on this one). This felt very comfortable despite the wind never feeling like it was helping. The next 10 min tempo I went out a bit too quick but the paces was still relatively consistent, 3:53, 3:57 and the last 0.5K at 3:55. It was tricky trying to settle back into the pace after taking the 5 mins easy but I'm very happy with this session. Hitting decent paces and feeling strong doing it.

    09/03/23 - 12.54K - 1:05:03 (5:11/km) - HR - 130

    We were expecting snow overnight and I was hoping it wouldn't come because I didn't want to spend over an hour on the treadmill in the gym. Opening the curtains in the morning and a very nice white blanket greeted me. However waking up I did have an idea, lace up the spikes a get out into a field close by which is exactly what I did. So my first time running outside like this in the snow and it was actually quite enjoyable. The spikes worked perfectly and I had no real issues with grip. It was absolutely freezing though and my legs were as red as I've seen them afterwards. Very thankfully for a warm shower.

    10/03/23 - 13.04K - 1:05:09 (5:00/km) - HR - 134

    An easy 65 with 5 x strides for this one. There was more snow expected overnight but thankfully it never arrived as strides might have been a bit difficult then. It also looked like there was no hard freeze so I ventured out on the paths/roads. It was a bit more slippery in parts than I had bargained for but very manageable overall.

    11/03/23 - 13.27K - 1:06:43 (5:02/km) - HR - 136

    A really miserable day weather wise, very windy and spitting cold rain. The pace was maybe a bit quicker and effort higher than it should have been but to be honest I just wanted to be done and out of the rain. Had to run on an extra minute and a bit as I slightly misjudged the distance and didn't fancy stopping and walking when the 65 mins were up.

    I actually headed to the gym after this for a bit of a S&C session.

    12/03/23 - 15.69K - 1:10:01 (4:28/km) - HR - 140

    An interesting looking session on paper, 20 min easy, 15 x 1 min on/off @ 5K pace, 20 min easy. I decided to head up to a flat loop I used for a bit of speed work to give me the best chance of being consistent with the pacing. It is very handy because it is pretty much a 20 mins jog there. The paces for the 15 on were probably closer to 3K pace then 5K pace in truth but it felt very doable. The first 5 were about 3:25 average pace and then the last 10 closer to 3:20 getting slightly faster towards the end. Last one was a 3:15 mainly because I wanted to see what sort of a kick I could manage on tired legs.

    I also consciously tried to not slow down a lot on the 1 min off and keep it a honest effort the whole way. So the average pace for these was about 4:40 to 4:45. Keeping this pace down was probably more challenging to be honest especially towards the end. I feel like another really good session though and taking that 30 mins as a block the average pace overall was about 3:55.

    Just shy of 84K for the week despite no real long run. I'm very happy with how I am feeling in general but the knee is feeling a bit more tight than I would like. I was with the physio this week so had a good bit of work done. Sometimes it can be slightly worse afterwards for a short period so this might just be it. I'm also not being strict enough with the S&C work which might be impacting it so I'm going to get back on top of that.

    The next week is basically a taper until the race on Friday followed by some easy running and I presume then a return to normal the following week. I'm really not sure what to expect from the race time wise. As I said a few weeks ago I'll be happy with something close to my current PB, another sub 18 would obviously be great but a lot will depend on conditions and weather etc. My plan will be to go out aggressive enough, around 3:30 pace and lets see if I can manage to hold it. Regardless what happens I'm very happy with the condition I'm in right now and the approach I'm taking.

    Oh I also don't think I mentioned I've signed up the Clontarf half marathon in July. We will use that to guide the paces for the marathon and the training leading up to that. First time to race that distance so exciting stuff.

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  • Registered Users Posts: 377 ✭✭ marathon2022

    Great running and constancy in your training. Fatigue will build up especially with only one rest day per week. I would take the day before the race type effort off completely. If I really want to go all out, I take two. Hate 5ks, painful

  • Registered Users Posts: 2,510 ✭✭✭ token56

    Thanks marathon2022, maybe it was a bit of fatigue in the legs but I did feel like the taper was enough and I'm following the guidance of the coach here. 5K's are a killer for sure, I would argue one of the most difficult distances to get the pacing right for if you are really trying to go for a PB.

    21/03/23 - 12.62K - 1:05:03 (5:09/km) - HR - 128

    Back into another full week of base building. Nothing particularly noteworthy about this run, legs ticking over nicely and feeling very comfortable on this.

    22/03/23 - 17.88K - 1:20:01 (4:29/km) - HR - 144

    Building on a similar session from 3 weeks ago, 20 Easy, 20 Tempo, 5 Easy, 15 Tempo, 20 Easy. This is a good solid workout building up plenty of time in the legs at tempo effort. It was a blustery day and the wind was helping more than hurting on the first 20 Tempo, averaged 3:56/km pace for this nothing feeling quite as comfortable as I would have liked if I'm being honest. Kept the 5 min float on the faster side of easy and then a hard slog for the 15 Tempo, into the wind and a nice long drag. The pace slowed as a result but a respectable 4:03/km average.

    I didn't feel as strong as I would have liked on this but still a decent session. I know it helps too but when it is windy I think the hurt does more than damage than when it helps and it does make these sessions that bit more difficult. Or maybe I'm talking rubbish and it's all in my head.

    23/03/23 - 12.89K - 1:06:01 (5:07/km) - HR - 126

    A nice low effort easy run after the previous day.

    24/03/23 - 13.02K - 1:05:30 (5:02/km) - HR - 128

    Another easy 65 but with 5 x strides. I did this on a bit of an incline for something different and really just focusing on good form and driving from the glutes.

    25/03/23 - 12.4K - 1:05:04 (5:15/km) - HR - 123

    The legs felt a bit tired on this one and knowing the long run was coming I eased up a bit more. A nice low HR which is positive to see.

    26/03/23 - 23.88K - 1:50:01 (4:36/km) - HR - 138

    Starting to approach uncharted territory for me now on these long runs and I'm starting to understand why some people dread them. Again building on 3 weeks ago, 30 Easy, 50 MP, 30 Easy. I was talking in a similar route to the one I used for my tempo session earlier in the week but the wind had switched direction. I do find the 30 mins to start with drags on a bit, I'm just waiting to get the legs going and trying to not waste too much energy for when the MP effort starts. I think this is all part of the design of the session though.

    The start of the MP effort today was into the wind and a bit of a drag. I find it tricky to settle into a good pace anyway so this made it a bit more difficult but I eventually settled down after about 2K of running. I was able to keep the pace pretty consistent despite the wind and any little hills/drags. Ended up with an average pace of 4:11/km for this block. I was certainly working but for the most part it felt pretty comfortable. The only negative here was feeling a small twinge in my left quad in parts of this. It did ease off and no pain since then but definitely some tightness. Hopefully nothing a bit of foam rolling and stretching won't resolve.

    The 30 mins to finish off felt the toughest of all but maybe that's not too surprising with the full fatigue of the weeks training in the legs by now. I'm also not fueling on my runs yet so when that starts I'm sure it will make a bit of a difference.

    Total mileage for the week just shy of 93K and another solid week of training. It is still very early days with this marathon training and I'm under no illusions about how far I have to go to hit the times I want to but if I can keep this level of work up I'll be feeling a bit more confident.

  • Registered Users Posts: 5,131 ✭✭✭ AuldManKing

    Best of luck with the new coach - I was with him for a while and he is a gentleman - quirky, but a gentleman. (I'm still in contact with him and he offers advice every now and then) - he also has a podcast which I find very interesting.

    My only advice is not to get too hung up on hitting paces etc - go with effort if you are not feeling it on the day - I got too caught up on trying to hit every pace & it ultimately drained me and I found myself getting very anxious prior to sessions.

    I'll be following your log with interest.

  • Registered Users Posts: 2,510 ✭✭✭ token56

    Thanks AMK, I really appreciate the advice. Getting hung up with the paces is definitely something I am likely to do so I will absolutely take that on board!