My Log on the Run

jake1970 · 12-08-2016 06:50AM

Tuesday
11 miles MLR @ 8:25 m/m
Legs were a bit tender after Sundays PMP miles but they loosened up after a few miles.

Thursday
8 miles with 4 miles @ LT pace.
P&D have LT pace as your current 15k to HM pace. The last HM I raced was nearly a year ago and I really don't know what my current HM pace would be I an guessing its somewhere between 6:50m/m and 7:00m/m.
LT splits
6:55
6:49
6:53
6:56
That LT pace was a lot harder to maintain than I thought it would be, the Athlone HM in 4 weeks should be interesting.

jake1970 · 14-08-2016 07:28PM

DCM week 2 of 12: 39 miles

Friday
5 miles @ 9:16 m/m Recovery
Dropped the kids GAA training and ran out and back along the canal for an easy 5 miles.

Saturday
15 miles @8:22 m/m LSR.
Decided to do this as a progression run, so the plan was to start out at PMP+20%(8:46) and finish with a few miles at PMP+10%(8:00).
Splits
8:44
8:44
8:44
8:42
8:36
8:33
8:23
8:15
8:11
8:09
8:07
8:06
8:06
8:02
8:00
Well that was a very enjoyable run, I probably wont say that about to many more of my long runs.

jake1970 · 17-08-2016 10:56PM

Monday
4 miles @ 9:18 m/m Recovery

Tuesday
11 miles @ 8:17 m/m MLR
This run was down for Thursday in the plan but I swapped it around with an 8 miler which would suit me better. It was a very warm morning and I was very glad that I brought an electrolyte drink with me. My right calf started to feel a bit tight by the end of the run but stretching and foam rolling should sort it out.

Kennyg71 · 19-08-2016 06:25PM

hows the Calf hope its feeling better.

jake1970 · 19-08-2016 06:39PM

Kennyg71 wrote: »

hows the Calf hope its feeling better.

It was tight again on yesterdays run but I know that if I consistently stretch and foam roll it then it should be ok.
Great to see that you are back running again, enjoy FD tomorrow.

jake1970 · 22-08-2016 09:46AM

DCM week 3 of 12: 43 miles

Thursday
8 miles @ 8:25 m/m General Aerobic with 10x100m strides
This was a bit of a slog due I think to tiredness from lack of sleep the night before. Right calf got a bit tight again so more stretching and foam rolling.

Friday
4 miles @ 9:23 m/m recovery
no issue with calf

Sunday
16 miles @ 7:44 m/m LSR with 10 miles @ PMP(7:16)
Splits
8:40
8:38
8:37
8:33
8:35
7:59
7:12
7:13
7:12
7:14
7:12
7:19
7:17
7:18
7:20
7:19
Well that was one tough run. Started to get tired at mile 12, took a gel hoping that would help. The pace slowed to around 7:20 and I decided to try and run no slower than that for the rest run. When running PMP miles I should probably plan my route a bit better, on this run I had to run over 6 steep canal bridges(you would think I was living in Venice) while running the PMP miles and I found this very tiring on the legs. Overall I was happy enough with the run and the next PMP session will definitely be planned better.

Firedance · 22-08-2016 09:55AM

That's very early in a plan to be running 10 miles at PMP :eek: not surprised it was tough so kudos for getting it done.

jake1970 · 22-08-2016 03:35PM

Firedance wrote: »

That's very early in a plan to be running 10 miles at PMP :eek: not surprised it was tough so kudos for getting it done.

Seen as its only a 12 week plan it is very full on from the start. The plan does assume that you would have a good base built before you start. 12 miles @ PMP in 2 weeks time, I am really looking forward to that.

jake1970 · 24-08-2016 09:19AM

Monday
5 miles @ 9:12 m/m Recovery
Nice easy run after yesterdays LSR, legs were surprisingly fresh after the PMP miles.

Tuesday
11 miles @ 8:22 m/m MLR
I was a bit pushed for time to get this run done so as soon as I got home from work I was straight back out the door again. I brought a gel with me simply because I hadn't eaten since lunch time and on previous runs I had bonked due to lack of food. I took the gel around mile 7, no bonking and more importantly no tightness in the right calf so far this week.

jake1970 · 26-08-2016 08:20AM

Thursday
9.2 miles with 5 miles @ LT pace
splits for LT session
6:58
6:57
6:56
7:20*
6:53
The plan called for 10 miles but I only had time for 9.2 miles. All was going well till mile 4* of the LT session when the watch started to act up. The pace on the watch was showing that I had slowed to 7:20 but my effort still felt the same. I upped the effort just to be sure that it wasn't me and the watch remained at 7:20. At this stage I was into mile 5 of the session and nothing had changed so I paused the watch, stopped to take a much needed drink(it was very hot and I was sweating loads) restarted the watch and headed off again at what felt like the proper pace and hey presto the watch was back on track. Happy enough with that LT session but I would have liked to have got the planned 10 miles done, don't you just hate it when real life gets in the way of your running.

jake1970 · 29-08-2016 09:10PM

DCM week 4 of 12: 47.2 miles

Friday
5 miles @ 9:10 m/m recovery
The usual Friday evening run, drop the kids to GAA training and then out and back along the canal for an easy 5 miles.

Sunday
17 miles @ 8:19 m/m LSR
Another progression long run, 2 weeks ago I slowly increased the pace of every mile till the finish. This time I decided to break it down into 3 blocks of 6 miles @ PMP+20%, 6 miles @ PMP+15% and 5 miles @ PMP+10%.
splits
8:44
8:44
8:39
8:45
8:38
8:39
8:20
8:20
8:19
8:19
8:16
8:16
7:58
7:48
7:58
7:56
7:54
Perfect conditions starting out on this run Sunday morning but it did get a lot warmer by the time I had finished. Half way through and I really wasn't looking forward to the last block of 5 miles at the quicker pace but when it came to it I actually was feeling good and I finished strong. I took a gel at around mile 12. When I finished I had my usual glass of mooju and I soaked the legs in a cold bath for 10 minutes to aid recovery.
Real life is once again get in the way of training this week which means that I will have to bring my LSR forward to Friday so the training this week will probably look a bit disjointed but luckily this week in the plan is a recovery week with only 4 runs down for the week.

Mrs Mc · 30-08-2016 08:14AM

Nice progression run splits are looking good.

jake1970 · 30-08-2016 06:00PM

Mrs Mc wrote: »

Nice progression run splits are looking good.

Thanks A, I am very happy with how my training has gone so far but I am only 4 weeks into it and I know tougher weeks lie ahead. You have been very consistent with your training so far, hopefully your niggly knee is improving.

Mrs Mc · 30-08-2016 11:08PM

jake1970 wrote: »

Thanks A, I am very happy with how my training has gone so far but I am only 4 weeks into it and I know tougher weeks lie ahead. You have been very consistent with your training so far, hopefully your niggly knee is improving.

Did an easy 4 miles tonight apart from the first half mile it seemed to loosen out will just have to watch it.

jake1970 · 31-08-2016 05:56PM

Tuesday
9 miles with 4 miles @ LT pace
splits for LT session
6:55
6:55
6:52
6:58
Sunday's long run made this a tough workout but I got through it in the end. So much for it been a recovery week.

Wednesday
12 miles @ 8:36 m/m MLR
Ideally I would take a rest day or a recovery run after an LT session but I had to get this MLR done today. My legs were feeling a bit tired on this run but I have a rest day tomorrow so I hope that will give them a chance to recover because I have to run my LSR on Friday. Todays run was my slowest paced run apart from recovery runs since I started the plan and I will be taking it easy with the LSR on Friday too, after all it is meant to be a recovery week.

jake1970 · 04-09-2016 06:11PM

DCM week 5 of 12: 42 miles

Friday
16 miles @ 8:34 m/m LSR
Splits
8:40
8:41
8:43
8:40
8:36
8:19
8:23
8:33
8:27
8:28
8:30
8:39
8:30
8:41
8:34
8:40
The plan was to take this easy so I let the legs dictate the pace, this worked grand till mile 12 when the legs started to get tired probably due my 3rd run in 4 days.

Sunday
5 miles @ 9:21 m/m Recovery.
Nice easy run in ideal weather conditions for running.

Next weekend I have the Athlone Half and my training plan has a run of 15 miles with 12 mile @ PMP. So for the first time ever I am not going to race a half and instead I am going to run it PMP. This has been a difficult decision to make as I have got a PB in every half that I have run and in Athlone last year I ran a sub 1:30 which was a great confidence boost leading in to DCM. This year racing has not gone well for me and a bad race in Athlone would probably dent my confidence but if I get through the half @ PMP I would certainly take the positives from that.

Murph_D · 04-09-2016 06:28PM

12 @ MP is always tough but doing it during a HM race certainly makes it easier. Almost worth the entry fee alone!

jake1970 · 05-09-2016 09:27AM

Murph_D wrote: »

12 @ MP is always tough but doing it during a HM race certainly makes it easier. Almost worth the entry fee alone!

I am going to hold you to that:)

jake1970 · 06-09-2016 08:18AM

Monday
10 miles with 5x1k @ 5k pace VO2max session
Paces for the reps
6:21
6:18
6:24
6:26
6:36
P&D say that VO2max reps should be run at current 5k pace, my last 5k race was over 2 months ago and the avg pace for that was 6:22. I wasn't looking forward to this as the weather conditions were not favourable for a fast workout, jaysus it was hot out there. The first 3 reps went well enough but I could feel the legs starting to tire at the end of the 3rd rep. The 4th rep was a real struggle to maintain pace and when I finished it I had to stop and walk for a bit. I knew the last rep wasn't going to be pretty but I decided just get it done and I was really surprised at the pace for this rep as I thought it would have been a lot slower as by the end of the rep the legs had nothing left to give. Overall not a bad session in very hot conditions. I allowed 3 mins recovery between reps except for after the 4th rep which was about 4 mins.

jake1970 · 08-09-2016 07:26AM

Tuesday
5 miles @ 9:22 m/m recovery
Easy run after yesterdays session, quads a bit tender.

Wednesday
12 miles @ 8:19 m/m MLR
With Saturdays PMP session in mind I took it nice and handy on this run. The legs feel in good shape and I am really torn between racing the half or sticking to running it at PMP, at the moment I am leaning towards PMP.

tang1 · 08-09-2016 09:01PM

Best of luck on Saturday L, hope it goes well for you whatever you decide to do, run well.

jake1970 · 09-09-2016 07:27AM

tang1 wrote: »

Best of luck on Saturday L, hope it goes well for you whatever you decide to do, run well.

Thanks B.
I am really looking forward to this as it seems like forever since my last race. I will more than likely stick to the plan and run it as a PMP session. I have just noticed that they have 1:35(7:15m/m) pacers and that would suit me perfectly for PMP.

Kennyg71 · 09-09-2016 12:32PM

Hope it goes well Saturday, have a good one.

Mrs Mc · 09-09-2016 06:45PM

Best of luck Saturday

jake1970 · 10-09-2016 07:56AM

Kennyg71 wrote: »

Hope it goes well Saturday, have a good one.

Mrs Mc wrote: »

Best of luck Saturday

Thanks folks

Singer · 10-09-2016 08:28AM

Looks like a nice day for a run - have a good one!

tailgunner · 10-09-2016 09:28AM

Best of luck today!

diego_b · 10-09-2016 09:34AM

Have a good one today!

jake1970 · 11-09-2016 08:53PM

DCM week 6 of 12: 47.2 miles
Friday
4 miles @ 9:11 m/m recovery.
Nice easy run with 4 x 100m strides thrown in.

Saturday
Athlone half marathon 01:34:18 @ 7:10 m/m
My training plan called for 15 miles with 12 miles @ PMP(7:16 m/m) which just happened to coincide with Athlone this weekend. Normally I would write up a race report but really there is not much to report only that everything went very much to plan and that I felt comfortable throughout and also that MurphD was right when he said that doing 12 miles @ PMP during a HM race certainly makes it easier:). The plan was to stay below 7:16 m/m which I achieved except for the second mile when I got held up by congestion on the narrow road. When I had finished the 12th mile @ PMP I increased the pace for the last 1.1 mile and finished strong. The avg pace for the PMP miles was 7:13 m/m
Splits
7:11
7:17
7:13
7:15
7:13
7:11
7:15
7:12
7:13
7:09
7:13
7:14
6:44(6:31)

PS
Nice to meet up with Marthastew, Snailsong, AuldManKing and a very happy Younganne

Singer · 11-09-2016 09:00PM

Job done! What races (if any) will you be doing between now and DCM?

My Log on the Run

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