A Slow Journey to Faster Times

1:24:35

For once I'm happy.
Very solid, steady effort all the way and close to a two minute improvement from September on a similar course. A lot of work to be done, but some steps in the right direction.
Great running by the rest of DNS crew

24-12-2016

End of year update:

Been following Hansons Marathon Method since Waterford. Have to say I'm really enjoying the variety of sessions and the differing paces for almost every run. Definitely keeps you on your toes and prevents boredom setting in. By starting the plan early, I've given myself some buffer weeks to allow for some down time over Christmas & to fit some prep races in. So far, so good with all target paces being hit in each workout.

Running wise, that looks like being it from me now until January 2nd so a Merry Christmas & Happy New Year to all. I'll try harder to keep my log more regularly updated in 2017

Mrs Mc wrote: »

Down time ???? You mean going on the pxss !!!!

Happy Christmas P

You know me so well........

London Marathon - Week 6/18

Monday 9th January
6m @ 7:50p/m average (130bpm avg)

Almost back to normal. HR back around where it should be for a run like this.


Tuesday 10th January
2.5k w/u @ 8:11p/m average (136bpm avg)
4 x 1200m @ 5:53p/m average with 400m recoveries (167bpm avg)
2.5k c/d @ 8:30p/m average (142bpm avg)

This looks far better in the quick summary above than it actually was. The truth is I made an absolute ring of it.
My original plan was to do it in two and a bit loops of the Tom Brennan route (6.4k including recoveries). This would take in the strong wind that was blowing from all directions and give a fair reflection of the overall workout. It was only about a mile into my warm up I realised I'd forgotten my head torch. That meant that route was now out as it's pitch black with no lighting. The less than ideal plan b was to run in the grass beside the cycle path down Chesterfield staying as close as possible to the lamposts at the roadside so I could keep an eye on the garmin. Reps 1&2 went fine (5:41/5:43 pace) with two handy jogged recoveries. HR in the mid 160s. Perfect! Turned back uphill into a strong headwind for rep 3. It all went wrong from here. I was around halfway through before glancing at the watch to see I was on 5:59 pace exerting a higher effort level. Here's where I should have allowed for the conditions and seen out the last two reps at that effort for a good solid workout. But no, I obsessed about getting the pace back into the 5:40's and worked so hard doing so that I badly faded in the last 100-200m of the rep, had to walk the recovery and completely blew up in the final one so that the pace was a full 30secs/mile slower than rep 1 with the HR going through the roof. Splits of 4:16, 4:17, 4:26 & 4:38 tell the real story . HR didn't get close to rep 3&4 levels during reps 1&2 even though the latter were much quicker. Walked the last recovery too and eventually shuffled home with my tail between my legs utterly ashamed of myself.


Wednesday 11th January
Rest


Thursday 12th January
2m w/u @ 7:46 p/m average (144bpm avg)
7m @ 6:37p/m average (163bpm avg)
2m c/d @ 7:55p/m average (145bpm)

Got home from work with perfect running conditions prevailing outside. By the time I had changed and headed back out the door, it was a blizzard!
Even some of the warm up was hard work here with the wind pelting the snow straight in my face. I learned a bit of a lesson from Tuesday though, backing off slightly to ensure a solid consistent workout. Average pace is about eight seconds slower than I've been hitting with these ones lately, but I'll take that allowing for the weather and the fact that I ended up coming to a complete stop in a dead end at one stage :P


Friday 13th January
6.33m @ 7:55p/m average (129bpm avg)

This was very easy, which it should be.


Saturday 14th January
10m @ 8:17p/m average (136bpm)

Hooked up early with DNS crew for this one. Luckily didn't heed Murph_D's awful weather forecast, otherwise I'd probably have pneumonia by now
Was going to give St Anne's parkrun a proper bash (mainly for some redemption after Tuesday night), but with the course looking a but slippy in places I stuck to the plan and saw out ten easy miles. Did not feel them going by at all, such was the quality of the company


Sunday 15th January
8m @ 6:54p/m average (145bpm)

Really surprised myself here. Was feeling a bit rough today after my first alcoholic beverages of 2017 last night and expected this to be a bit of a slog. It wasn't. It was pretty effortless. HR is lower than last Sunday with the pace almost 10secs/mile faster. Can't complain about that!


A week of training that didn't look too promising on Tuesday evening ended up working out pretty well. Might give a parkrun a go next Saturday, but not pushed. Looking forward to Raheny the week after.

AuldManKing wrote: »

Wow - 6:35 as MP - that would be amazing if you could pull it off.

Have you any milestones or key sessions that would indicate that you are on target for that.
The travesty would be to see you aim high and not make the start line.

I had sub 2:50 as an arbitrary number in my head (6:29MP) but as mentioned above, that just felt a tad too difficult lately so I eased off slightly. HR average for 6:35 pace the other night was 155bpm, which should definitely be achieveable for a full marathon (if not even higher, had been thinking 160-165). I realise it may have risen a bit more if I was doing more than seven miles at that pace, but I've got 13 weeks to get fit enough to give it a go. If I get to the start line and don't believe that's a realistic target pace on the day, I'll have no problem scaling it back a bit. I've learned two very painful lessons in my last two rather embarrassing goes at the marathon. The two 10 mile races should give me a far more accurate prediction, especially Ballycotton which is only 6 weeks out and will probably ultimately decide my MP.

FBOT01 wrote: »

Heading in the right direction, P.

My twopence worth.

Based on your historical HR data I would have thought 160-165 is above your MP HR might even be in your LT Zone.

I think the target for you should be to build the endurance to allow you to run @ 6:30 with a HR less than the 155 avg you ran last week rather than looking at trying to increase avg HR. This will be far more sustainable. Running at 160-165 won't be sustainable over Marathon Distance for you IMHO.

You're probably right.
As I was saying, I didn't check the HR data until after the run, so felt fine at 155bpm without knowing it was 155bpm at the time. If I felt as comfortable at 160-165bpm (I don't atm) I think I could sustain that effort, but it's probably more likely the pace will drop a bit at 155bpm rather than being able to hold the higher HR for the whole marathon.
I'm usualy fairly decent at gauging the pace I can sustain myself without looking at live splits or HR, with the exception of Boston & New York where I ignored my less than ideal preparation and more importantly my brain on the day :P

overpronator wrote: »

Havent been around these parts for a while, great to see you back moving well again P. Ill be joining you in London looking for a bitta redemption after detonating in Berlin last September.

Im doing Trim too also as a guage of fitness but will be nowhere near my PB. Will keep an eye out for you. Any goal time in mind?

Thanks.
Plan for Raheny is go hard or go home.
Trim goal time will be based on Raheny result