Roads? Where we're going, we don't need roads

Weds 8/3

0.82 miles - warm up
10x 90 seconds @ Vo2 w/2 min rec
3.69 miles, at 13:15
0.81 miles - cool down

Vo2/VDOT (8:05) calculated thanks to Myles and BG.

As usual, a little longer than 90 seconds on some of these. And towards the end I sort of lost count, figured I needed one more. Correct. One or two of these were on hills (OK, OK). Sleep not so great this week. Step away from the backlit screen...

Split |Time |Avg Pace
1|1:36.7 |7:35
2|1:53.1 |8:00
3|1:52.3 |8:31
4| 1:28.2 |8:01
5|1:34.8 |8:10
6|1:48.8 |8:22
7|1:47.9 |8:36
8|1:42.1 |8:17
9| 1:24.1 |8:07
10 |1:30.9 |8:07

Mon 13/3

Rest. Leg a bit sore whilst driving to work (towards the second half of the commute), same leg as the hip niggle.

Tues 14/3

0.92 miles - warm up
60 minutes, very easy
4.65 miles, at 12:57
0.82 miles - cool down

Small update as today is all about Rescue 116. Unimaginable.

Tues 28/3

0.81 miles - warm up
60 minutes, very easy
4.66 miles, at 12:53
0.82 miles - cool down

Holy evening sunshine, Batman! Warm enough in the car park after work.

Weds 29/3

0.81 miles - warm up
7x3 min CV w/ 2 min rec
3.90 miles
1 mile - cool down

Split|Time|Avg Pace
1|3:05.3 |8:35
2|3:05.9 |8:29
3|3:21.3 |8:27
4|2:57.5 |8:32
5|2:22.5 |7:55
6|4:00.0 |7:59
7|2:56.6 |8:14

The usual Weds thing, press the lap button too early somewhere along the lines. Lap 5. Tried to make up for it with 0:52.8 at 7:44. Anyway...CV times mostly OK for 1-4. Decided on the cool down to change the warm up/cool down to 1 mile each for evenness. :pac: Sunny again. Did the run, showered, then a family meal thing, breathalysed on the drive home. Didn't drink, obviously.

Thurs 30/3

1 mile - warm up
60 minutes, easy
4.75 miles, at 12:38 (too slow, technically)
1 mile - cool down

Fri 31/3

Rest
Gym

Sat 1/4

1 mile - warm up
4, 3, 2, 1 min @ (Thres/CV/AP/Vo2) paces w/ equal recovery
2.04 miles
1 mile - cool down

Split|Time|Avg Pace
4 @ Thres|4:08.4 |8:48
3 @ CV|3:07.8 |8:21
2 @ AP|2:07.3 |7:59
1 @Vo2|1:13.2 |7:12

4 OK. 3 OK, a little too quick. 2 same as 3, too quick. 1 too fast altogether.

Gym

Sun 2/4

1 mile - warm up
90 minutes, easy
7.46 miles, at 12:04
1 mile - cool down

Sunny and pleasant. Smell of leeks from the fields. Rally bikes about the only thing disturbing the peace.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles
Week 7: 33.07 miles
Week 8: 29.74 miles
Week 9: 30.94 miles
Week 10: 32.25 miles

Tues 11/4

60 min, very easy
4.64 miles, at 12:56
Warm up/cool down - 2 miles

Morning commute was easy, far less traffic with the schools being off. 2 pedestrians on the M50 on the way home. Sunshine and shades for the run. That didn't last long and things became a little chilly. 'Very easy' feels quite dull at this stage. Home around 8pm, local running crew were out and about.

Weds 12/4

Warm up - 1 mile
6x4 min CV w/ 2 min rec
2.66 miles
Cool down - 1.24 miles

Split| Time |Avg Pace
1|4:14.7 |8:45
2|4:01.6 |8:47
3|4:14.4 |8:46
4|4:13 |8:29

Weather better than Tues. Puncture on the way home. Tired! Easter break may be cancelled, will know tomorrow.

My 110% pace for the tail end of this coming Saturday is 7:39. :cool:

Weds 19/4

Awake at stupid o' clock (3:45am). Went for a run at 5am.

Warm up - 1 mile
5x5 min CV w/ 2.30 min rec
3.88 miles
Cool down - 1.84 mile

Split| Time Avg |Pace
1|5:07.3 |8:41
2|5:08.6 |8:35
3|5:18.6 |8:43
4|4:59.5 |8:14
5|3:59.9 |8:22

5 is short as I always make a mistake on a Weds.

Nature report. Birds do a fair bit of chirping at this hour, eh? Hare in a field.

Shower, porridge and feeling good. Bright eyed and bushy tailed. Always been a morning person. Hopefully there'll be no afternoon slump in work. Got a few interesting looks as I came back via the bus stops.

Tues 25/4

Warm up - 1 mile
45 minutes, easy
3.56 miles, at 12:40
Cool down - 1.06 miles

Another episode of waking up at 3am or thereabouts. Decided not to go running again at 5, body just didn't want to try that craic again in this particular case. Anyway, on to work. Hailstones day, but only from looking outside of the office window. Sunny, but not all that warm. Did get a ‘well done’ from a stranger, which was nice. Small niggle in the right calf late in the evening. Was OK.

Weds 26/4

Warm up - 1 mile
6x1 min @ Vo2 w/ 2 min recovery
2.01 miles
Cool down - 1.01 miles

Split |Time |Avg Pace
1|1:07.9 |8:15
2|1:22|8:09
3|1:08.5 |8:01
4|1:18.4 |7:57
5|1:25.9 |7:54
6|1:04.6 |8:04

Weather OK. Sneezy - possibly due to Tues. Thought I had lost the final data point as my watch (305) turned itself off when I hit the lap button.

Thurs 27/4

Warm up - 1 mile
45 minutes, easy
3.54 miles, at 12:43
Cool down - 1 mile

Fri 28/4, as per plan

Off

Sat 29/4

Warm up - 1 mile
20 minutes recovery
1.66 miles, at 12:07
Cool down - 1 mile

Decent enough morning. Windy, bit sunny, but then gloomy and overcast. Never been all that sure about pace for recovery, ran it easy. New building work locally is moving pretty quickly.

Week 1: 23.39 miles
Week 2: 31.07 miles
Week 3: 30.02 miles
Week 4: 29.25 miles
Week 5: 26.46 miles
Week 6: 33.97 miles
Week 7: 33.07 miles
Week 8: 29.74 miles
Week 9: 30.94 miles
Week 10: 32.25 miles
Week 11: 32.17 miles
Week 12: 31.41 miles
Week 13: 23.52 miles
Week 14: 18:84 miles

5-10k plan completed: 406.1 miles. Inishbofin 10k in 2 weeks. :eek:

3 runs done this week. Bit of a mental rut lurking at the moment, hoping volunteering at park run tomorrow will help on that front. I think it's because I'm fininshed the plan and repeating the final two weeks feels dull, as do the same spins I go on locally.

Thanks T. Was going to head out today, but right leg is a little sore when bending. Decided not to chance it.

Tues 2/5

Warm up - 1 mile
60 minutes, very easy
4.69 miles, at 12:49
Cool down - 1 mile

Hot town, summer in the city…
Easy to know the good weather was upon us, pubs have chairs and tables outside.

Weds 3/5

Warm up - 1 mile
5x5 min CV w/ 2.30 min rec
4.18 miles
Cool down - 1 mile

Split |Time |Avg Pace
1|5:04.9 |8:18
2|5:14.3 |8:25
3|5:23.0|8:44
4|5:21.2 |8:24
5|5:16.1 |8:32

Almost forgot to stretch. Warm enough again. Even though some of this patch is the same hills I've used for weeks, I found elements of this a bit tiring, tbh.

Thurs 4/5

Rest, decided to swap Thurs and Fri around.

Fri 5/5

Warm up - 1 mile
60 minutes, very easy
4.68 miles, at 12:49
Cool down - 1 mile

Felt that toenail pinchage craic. Blood in the sock after. D'oh.

Sat 6/5

Volunteered at park run Malahide. Brandon Hargreaves, the 10,000 metres Irish champion, came in at 15:08. Unreal to see him in motion, really.

Went to the gym after that.

Sun 7/5

Rest

Week 13A: 19.05 miles

Just seeing the new novices thread is up. Shiny thread.

Friday 12/5

Arrived down in Cleggan, got the ferry across to the Inishbofin. Got in the van to the hotel, the owner co-ordinates the 10k and half. A very busy man - lively, great sense of humour. Drive up to the hotel thinking...uh, so this little ascent tomorrow could be interesting. Some of the van spin was not quite on the actual course in the end - maybe more so for the half peers. The 5k sign was just outside the hotel and the 9k one was just a little further ahead. I had some spare time later on - went for a decent walk, spotted some more of the mileage signs. Stunning place to visit. Some of the cars on the island were good craic, saw an auld fella out painting his with a bucket of paint. Good few with no reg plates too. Collected my number and t-shirt after dinner.

Sat 13/5

Inisbofhin 10k

Barely slept in the middle of the night, wide awake after 3-6, if not earlier. I don't get nervous the night before, just have an ongoing sleep thing. Anyway, nice and sunny on waking up, this disappeared by the time breakfast landed on the table. Back to the hotel room as the 10k wasn’t due to start until 11am. Nerves do kick in a little once I start to change gear, that's always been the case. Generally fine on the start line.

Headed down the community centre, the half marathon folks were already in flow. Most looked OK, hard to judge early in the race. Left my gear at the centre, went to the start line for a few group photos. We made a hole for the top three half people to get through, man/woman/man. A woman won it in the end, afaik. Windy and dull here, temperature OK despite hugging the coastline. Spoke to a chap and said at least we wouldn’t be bored on the course. He asked if I was a runner in general and if I had a target. I said under 55 minutes. Truthfully, with all the caveats (hills/unknown course/advice from people here/gut feeling once I arrived on the island...), I hadn't given it a huge amount of thought. Even after I spoke to this chap I forgot about the 55 target. Too busy thinking of my plan and figuring out how I'd settle into the race.

Briefing points: Loop #1 - 6k, loop #2 - 4k.

And we’re off. A little packed until the field thinned out, good few marched on ahead. Down and around until we met the first volunteer/marshal, here comes the first hill. A field of sheep on the right and a great view of the island from a height. I was trying to mentally record each k in my head for this log, alas it's not all coming back. A few k in and more half folks were working their way through us 10k heads. I remember much later on, as the 10k signs were in km and the half were in miles, thinking around mile 10 and 11 markers, boy, I bet by now the half folks are hungry for the finish.

2-3k was the first water station. I didn't take any on, possibly why I had a mild headache later in the day. That or the the lack of sleep. Passed Inishbofin international airport :pac::pac::pac: little bit of a downward spin, then hanging left where a volunteer records our numbers, and we're up once more shortly thereafter. After we'd cleared a hill or two I found someone I decided to shadow. In my head I dubbed her black ponytail, black jacket. Did we have the same agenda, sitting through that first loop before pushing on during the second? I stayed mostly a few steps behind her to avoid annoyance.

Ticking along on to the 4k sign which was shortly before the graveyard. Somewhere here is where a half bloke on ahead pulled up briefly, his left leg didn't look 100%, same in the centre after the race - credit due, he finished. Around here is also (discovered in the evening) was a farm with some Tamworth pigs who were all huddled together. Shortly after 5k, I dropped the woman I was shadowing. Looked back after a while - no sign, would she come booming through later? The 6k marker was back at the main organisation point, parallel to the community centre, little bit of a hill and past the tower/start point once again. Couple of people out supporting and cheering.

Loop 1 completed - chest OK, legs OK, head OK - yes on all fronts. By this stage, I figured I had a fair chance of staying under 60 minutes. Would have been happy with that.

Loop 2, time to make progress. On my own time for most of the stretch after 6. Got to 7k, was this up at the school again? I forget. Btw, the school has a great timeline mural on its wall. Whilst not flagging, I was thinking where is that frickin' 8k sign, I can haz more speed now, plz. Weather at its most miserable here, but far from intolerable. Actually, earlier on, some of the stronger winds were inland, possibly because of the height, I suppose. Mindful not to go OTT in the 8-9km areas and keep a little in reserve, do enough to start picking people off. No one passed me in my final 3k - smug alert. :pac: Down, down...by the road parallel to the old pier, above the beach bar, passing the craft shop and church and new pier. A few more steps. Took a rather wide angle (unnecessarily!) into the road for the community centre and finish.

Two white lines sprayed on the tarmac. The half folks were coming from the other direction. My watch said 54:31:34. Garmin Connect - 54:31. Very happy with that, tbh. No chipped numbers or mats here. Don't know if the official results will go up online, it was just a guy (I can still hear the mighty accent) with a clipboard and a few others. Not sure how they managed when a cluster of people arrived at once. So glad to have had the 14 weeks/650km training under my belt, really helped to have a multi-pronged plan in my head. That includes one very important point drilled into us from the DCM, you can't make up time/miles. Could there have been a little more pep in my legs than I ultimately used? Ara, who cares?

Yesterday, generally executed, as follows:

• Get a feel for the hills
• Conserve energy on said hills
• Shadow someone for a while
• Don't let loose crazily so on the downward stretches
• Where there is scope a bit of hectic pace, let your pulse settle a little once back on flat or if it's hill time
• Feeling OK on those final few - vroom, vroom, etc!
• Don't get sucked into the watch

Job done.

6:16 miles, at 8:51 average

Mile 1: 9:55mi
Mile 2: 8:36mi
Mile 3: 9:36mi
Mile 4: 9:26mi
Mile 5: 8:40mi
Mile 6: 7:21mi
Final 0.16: 5:49mi

Technically, not quite the full 10k/6.26 miles? I think to be expected for an amateur set up.

Sun 14/5

Slept better. Woke up to thoughts along the lines of wanting to run it all again? Yes! If in doubt, head West (Neady will be pleased).

Now, if you'll excuse me, I've no running related brain power left tonight. :cool:

Yep, go for the craic. Definitely a few Connemarathon people at this. I'd say it's a good back-to-back/step down on distance one shortly after Conn.

Plan for the week is indeed rest. Cycling about 50k a day next week, haven't decided on bringing running gear or not. If not, running will recommence the week of May 29th.

Oops, not sleeping again.

Mon 29/5

Rest

Tues 30/5

Working late, no run

Weds 31/5

First run on Irish soil since May 13th/Inishbofin, I think. Pleasant. Left my watch in the toilet cubicle in work, didn't realise until I was walking downstairs. Watch also in metric from cycling (mode was back to running). Carried water on this one, might do this from now on - blame the cycling trip. Was overtaken at some point by a speeding bullet chap in blue Dublin series t-shirt.

Warm up - 1 mile
60 minutes @ very easy. 4.63 miles @ 12:58
Cool down - 1 mile

---

Planning ahead, looking at the 10k-HM section of the graduates plan for the next few weeks. Will do a few bits whilst keeping a few pointers from the improvers thread in the main forum in mind. Maybe a park run at the end of the June/early July, then revise paces yet again.

Revised paces (new link) Will take a while to learn these as the old ones are still in my head.

Pace|
Very Easy |13:10 - 12:16
Easy |12:13 - 11:47
Easy/Moderate| 11:24 - 11:02
Moderate |10:42 - 10:23
Easy Tempo |10:06 - 9:50
Tempo |9:34 - 9:20
Threshold| 9:06 - 8:53
CV |8:41 - 8:30
Aerobic Power |8:19 - 8:09
V.O2 Max |7:59 - 7:50
Anaerobic Endurance| 7:33 - 7:17
Anaerobic Power |7:03 - 6:50
Speed Endurance |6:40 - 6:28
Speed |6:18 - 6:08

The Muppet wrote: »

Out of interest what are you using to calculate those training paces?

Good luck with the .goals

The site that's in the Myles's spreadsheet stopped working a while ago. But someone posted the new link in the improvers thread.

http://www.runfastcoach.com/calc2/index.php

Thurs 1/6

8x1 min hills (2-3 min rec)
5.72 miles, incl warm up/cool down.

Warm up longer than usual as I debated where would be best for hill practice. Not much here that's ideal, decent continuous hill...some dip in the middle. One or two, perhaps. Out towards Skerries is probably the steepest, but a bit dodgy due to the levels and speed of traffic. And as this was a Weds routine, I made a mistake and only did 7, not 8. Hills OK, more heavy going in the chest department, probably went too fast in the first few.


1|6:04
2|6:19
3|6:08
4|6:20
5|6:26
6|6:40
7|6:38

Fri 2/6

Rest

Sat 3/6

25 min tempo
9:36 min/mi
4.66 miles incl warm up/cool down

Had to stop briefly as I was asked for directions. Weather was overcast. My watch displayed a message about the lap database being almost full. A little wary of deleting the history, but all was fine as I had uploaded to Garmin Connect. Have turned off the auto lap feature for now.

Gym. Car park was pretty dead.

Sun 4/6

1 hour 45, easy
8.78 miles, 11:58 min/mi
Warm up/cool down 1 mile each

Been a while since I've done a Sunday 1 hour 45 spin, er, 12th of March, I think (5-10k plan). Beautiful morning. Couple of runners and cyclists out. Stopped at 2.75 miles to take off my shoe, fixed my sock - no more friction. :cool:

10k-HM

Week 1: 27.79 miles

Weds - 7/6

Squirrel in the car park at work. Wet evening for a run. Clingy shirts can cut into the chest area a little bit - might wear cycling cream in the future. No one else out, that I saw. Typical Weds as regards making mistakes, all too slow re CV. More of a judgement issue than ability.

6x3 min CV w/3 min rec. 5.84 miles, incl warm up.

Split|Avg Pace
1|8:58
2|9:06
3|8:59
4|8:47
5|8:54
6|8:51

Thurs - 8/6

60 min very easy. 6.86 miles (at 12:34 min/mi) incl warm up. 5.54 miles, incl warm up.

Fri - 9/6

Rest. Bought some chocolate milk due to the discussion in the novices thread. Found out my local club offers LSRs during DCM season, so am going to take them up on that for the summer. It'll be good to have company on Sunday mornings. Trying to think how I'll juggle this into a plan, though, may involve some chopping and changing re Saturdays and Sundays i.e. creating a good spreadsheet with things in the right order!

Sat - 10/6

5x5 min @ Threshold w/ 2 min rec. A little closer to the mark here with 3-5.

Split|Avg Pace
1|9:16
2|9:13
3|9:03
4|8:59
5|9:05

Thinking back to my holidays (still avoiding sorting all pics...) a few weeks ago. Some of the cycling folks said Garmin tends to be over-generous in its calorie figures. Not really a stat I examine much, tbh.

Going to leave off spelling out when I've done warm up/cool down. It's a mile either side of each routine.

Base plan, the Sequel - Week 1.

Mon 12/6

Rest. Committee stuff. Home at about 8:30.

Tues 13/6

45 min very easy
5.56 miles at 12:48 min/mi

Didn't sleep well the night before. Sleepy on the morning drive, not good. 20 degrees according to the car on the drive home. Have developed a blister on the right middle toe area.

Weds 14/6

60 min progression (Easy to MP)

Stayed an extra hour at the office to get stuff done. Didn't start the run until after 6:30. Wasn't sure on the best approach here, decided to try and break it into six 10 minute blocks and see how that would pan out. Not sure what my MP is supposed to be, it was mentioned in the improvers thread (iirc), but was a little wary. I did enjoy the progression aspect, though!

Split|Pace
1|12:20
2|11:25
3|10:47
4|10:46
5|10:08
6|9:51

Thurs 15/6

45 min very easy
5.65 miles at 12:23 min/mi

Friday 16/6

Gym. Showers were...vile.

Sat 17/6

40 min easy + 10x100m strides (AP with full recovery).
7.61 miles

Yeah, strides, what are they again? I've done this plan before, I should know. Went a bit too fast too. :rolleyes:

Sunburn Saturday. Oh, Garmin changed its dashboard thing.

Gym.

Last bit of chocolate milk from the current bottle will be finished tomorrow. :pac: Finished latest House of Cards.

Base plan - Week 2.

Mon 19/6

Committee stuff and planning. Made some Odlums bars to try them out.

Tues - Weather 20/6

45 minutes very easy
5.73 miles at 12:39 min/mi

Weather was inevitably talk of the office...even light jumpers/tops are too much. Threw on sun cream before my run. Forgot my sunglasses shortly after starting, back to the car time. Run - all fine. Starting to think of the protein situation a little more and need to look into this again, more so for lsrs.

Mon 26/6

Rest

Tues 27/6

60 min very easy
6.84 miles at 12:42 min/mi

Warm, sun cream on the job after work. A blister I had picked up had burst of its own accord, but that didn't last long as I've picked it up again. Same spot. Bramble scratched legs were itchy. 20C on drive home.

Weds 28/6

60 min progression (Easy to MP)
7.6 miles

Split Pace
1 12:15
2 11:41
3 11:15
4 10:41
5 10:13
6 9:46


Squirrel on grounds at work again. Late leaving the office. No sun. 13C and wet on drive home. Enjoyed moving towards MP.

Thurs 29/6

60 min easy
7.12 miles at 11:54 min/mi

Gym. They're doing some overdue exterior cosmetic work. Showers a bit stinky again, ugh. Some better news, my car insurance came down. Still too much, mind.

Fri 30/6

Rest

Sat 1/7

50 min mix (9 min easy/1 min hard)
6.88 miles

Er, it's July. Motorbike soundtrack owing to the Skerries races.

Sun 2/7

1 hr 45 easy
10.94 at 12:01 min/mi

Longest run in a while, iirc. Closed the browser tab whilst writing this post. Didn't sleep terribly well. Sunny early on. Headed out the the edge of Loughshinny. Had a bar, left it fairly late into the run. Didn't really agree with me so pace was quickened after the workout was completed...to get home. TMI, part II. Bit concerned about that side of things now as I didn't experience this last year.

Week 1: 36.33 miles.
Week 2: 33.41 miles.
Week 3: 39.38 miles.

This is week 4, not 3. Oops.

Weds 5/7

55 min moderate
7.4 miles at 11:00 (bit slow for 10:23-10:42, tbh)

Stayed late at work again. So much for a quiet summer - who knows what the rest of July will bring.

Thurs 6/7

Rest. Had to change Thursday and Friday around. Awake until 2am.

Fri 7/7

60 min very easy
6.85 miles at 12:48

New houses starting to go up pretty quickly. Started late enough and did not finish until 10pm. No wonder temperature has dropped by then.

Sat 8/7

50 min easy (last 5 min @ Threshold)
i.e. 45 minutes at 12:09
5 minutes at 9:11
6.55 miles

Warm. My phone's (don't use it for running) health app started complaining that I hadn’t been active in 2 hours. Guess it doesn't know about this log. :pac: Interesting holding at threshold and the sustainability of that.

Sun 9/7

1 hr 45 easy

11:32 miles at 11:59

Put some friction cream on my toes re the blisters. Few more 'morning', nods from runners today. Feels like DCM season is upon us. I spend much of my long runs talking to myself and setting the week ahead - i.e. work. :rolleyes:

Week 1: 36.33 miles.
Week 2: 33.41 miles.
Week 3: 39.38 miles.
Week 4: 38.89 miles.

Week 6, Base plan.

Mon 17/7

Rest.

Came off exit 14 on the M50 and there was a woman running down part of the grass on the slip, presumably she turned back.

Tues 18/7

60 mins, very easy
6.77 miles at 12:44 min/mi

Little to report here. Sun cream just in case, but cloudy. Plenty of people using the garden in work during the day. Went past an alley/side path I only noticed for the first time, despite passing here regularly.

Weds 19/7

65 mins, moderate
8.51 miles at min/mi

Same as above, not much to report. A little wet, danger of heavy rain half way through. Enjoyed the run. M50 fairly soaked on the way home.

Thurs 20/7

Rest. Radio interview. Sound level check before starting, they put the mic up pretty close to the point it was almost like being poked in the eye. Piece itself went well. Committee stuff outside of work proving frustrating...

Fri 21/7

60 mins, very easy
6.8 miles at 12:37 min/mi

Out the road, baby hens in their usual spot.

Sat 22/7

50 min, easy (last 5 min @ Tempo)
45 mins at 12:06 and 5 mins at 9:34
6.33 miles

Sun 23/7

2 hours easy
12.68 miles at 12:02 min/mi

On with the P20 just in case. Started at 8:20am, pretty dull at this stage. Soft rain. Good few dog walkers out and about. Realised I had forgotten my energy bar about 10 minutes in, kept going and headed out to Loughshinny harbour, as usual. Annoyed a few dogs simply by passing by, might have woken their masters. Sun started to make an appearance after an hour, not for long. Quiet out the back roads. Curse of a headache now this eve. Blister situation seems to have eased a good bit.

Week 1: 36.33 miles.
Week 2: 33.41 miles.
Week 3: 39.38 miles.
Week 4: 38.89 miles.
Week 5: 42.07 miles.
Week 6: 41.09 miles.
Total: 231.17 miles.

Time for a new tab in the spreadsheet. DCM training begins. Let's play ball.

Week 2, intermediate plan

Mon 31/7

Rest. Feckin' sneezing all day, post the Sunday LSR.

Tues 1/8

60 min very easy
7.18 at 12:40

Suncream time. Only realised 4 miles in I should be trying to get rid of my alleged heel striking craic. But, in doing that my foot felt a bit weird, clobbery and unbalanced on right. And so would began a week long messing with my feet.

Weds 2/8

3x8 min @ Threshold w/ 3 min rec
5.67 miles at 9:08/9:08/9:15

Didn't bother with suncream. Seemed a busier evening for running compared to recent weeks. Searched for stride technique videos, but didn't watch any in full.

Thurs 3/8

60 min very easy
6.98 at 12:25

Technique on my mind, again. Busy evening out and about ~ 15 people, 2 groups from the club. Someone, I think from last Sunday's LSR did wave from her car, I didn't respond as I was unsure if she was waving at me. Future apology in the works there.

Fri 4/8

Rest

Did some potential holiday Googling. Came across the Portland marathon/half marathon on Oct 8th. Not something I'm considering seriously, very indecisive on the holiday front at the moment. Even if I did the half it wouldn't be long enough as I've to do a 3 hour LSR that day, iirc. They only have charity places for the half and the full/standard entry is pricey enough at $145. Not sure if this is a north American thing or...

Sat 5/8

60 min very easy
6.79 miles at 12:30

Sun 6/8

70 min progression (30/20/20- very easy/easy/moderate)
8.62 miles at 12:36/11:55/10:40
Tried a gel, all fine.

Being told I was striking my heel threw me a little last week, trying to sort that has been a bit messy (Googling other than videos). I might just go back to what I was doing - if it ain't broke and all that. Tbf, two women last week looked like they were gliding along, doubtful I'll ever look like that. :pac: Technique is not really my strong suit, well, not aesthetically.

Week 1: 38.78 miles.
Week 2: 35.24 miles.