2012 4 Races for 4 PBs

Recovery 4 Miles

It's been a busy week, busy at home and busy handing over and winding-up with the current job. Fallen behind on here and I have a whole week (and a June Review) to post up. Should be able to post more regularly from next week onwards.

Week 6 of PD55 started last Tuesday lunchtime. I brought forward the 4 mile recovery session scheduled for later in the week. The legs were definitely feeling the effects of Sunday's MP run. They were heavy and unresponsive. Add in warm cloudy conditions with a moderate wind blowing and I had no problems staying inside recovery pace.

Total 4.01M @ 9:00


P&D55 Week 06 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 13K with 10x100m Strides| |
Recovery 5 Miles | |
General Aerobic 8 Miles | |
Recovery 4 Miles | 4.01M @ 9:00 | N/A
MLR 12 Miles | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
24 / 24 / 00 / 00 / 62 | 4.01 / 25.22 / 997.42

General Aerobic 8 Miles

Ran this one Friday evening. Effectively a day and a half since Thursday's run. Yet another sunny day, we're being spoiled at the moment. I love running in the park on summer evenings. Once again the legs took sometime to warm-up, this seems to be a pattern this week. I hope they are more alert next week when training ramps up a notch.

3.00M @ 8:13
3:00M @ 7:46
2.00M @ 7:59

Total 8.32M @ 7:59

P&D55 Week 06 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 13K with 10x100m Strides | 13.00K @ 4:47 [8.08M @ 7:42] | N/A
Recovery 5 Miles | |
General Aerobic 8 Miles | 8.32M @ 7:59 | N/A
Recovery 4 Miles | 4.01M @ 9:00 | N/A
MLR 12 Miles | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
26 / 26 / 00 / 00 / 60 | 20.41 / 41.62 / 1013.82

MLR 12 Miles

Yet another warm and sunny morning. Final run of Mesocycle 1. I opted for my usual 12 mile route. Set the run up as 4 blocks of 3 miles.

The first 3 miles take me from home to Chapelizod along Inchicore and Ballyfermot Roads, into the Park at Chapelizod Gate and then nearly to the summit of the Upper Glen Road. Legs were heavy on this opening block, I think because I was trying to hit target pace right from the start and didn't gradually ease into this.

The next 3 miles bring me out of the Park at Knockmaroon Gate, they take me up Tower Road, down Whites Road and down OS Road to the near the start of Furze. As nearly always on this route it's the descent down Whites Road that wakes the legs up.

The third block sees me running too fast along Furze. Brakes applied. Up Chesterfield, around North Road, down Odd Lamp Road and back down half of Acres Road. Legs fully awake now. Feeling good.

The final 3 mile block brings me to the end of Acres and I turn left to head for the S-Bends. Travelling a little too fast along here as well, largely because I spot some runners up ahead that I chase down and overtake. Out of the park at Park Gate and then home via HSQ. Cadence shows a surprisingly high 185 spm.

Mesocycle 1 completed. All on target. So far so good.

3.00M @ 7:43
3.00M @ 7:32
3.00M @ 7:27
3.00M @ 7:30

Total 12.01M @ 7:33

P&D55 Week 06 Target Paces in post 2357 | Session Results | Post Run Weight
General Aerobic 13K with 10x100m Strides | 13.00K @ 4:47 [8.08M @ 7:42] | N/A
Recovery 5 Miles | 5.70M @ 8:51 | N/A
General Aerobic 8 Miles | 8.32M @ 7:59 | N/A
Recovery 4 Miles | 4.01M @ 9:00 | N/A
MLR 12 Miles | 12.01M @ 7:33 | N/A


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
28 / 28 / 00 / 00 / 58 | 38.12 / 59.33 / 1032.53

Recovery 4 Miles

Some last minute work decisions gave me plenty to think about during this short run. Suffice to say I'll be back running in Athlone soon enough. So I barely noticed these 4 miles tip away. Legs felt good though. Ran my usual lap of the playing fields and home.

Total 4.00M @ 8:58

P&D55 Week 07 Target Paces in post 2357 | Session Results | Post Run Weight
16K with 8K Tempo | |
Recovery 4M | 4.00M @ 8:58 | N/A
MLR 11M | |
General Aerobic 11K with 8x100m Strides | |
LR 18M | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
29 / 29 / 00 / 00 / 57 | 4.00 / 63.33 / 1036.53

MLR 11 Miles

Was in Cork for this one. I didn't manage to set it up as a work-out beforehand so I just ran it as a single block run and kept an eye on average pace. Sunny and warm, but not too warm. A fairly tough climb at the outset of this one. From around 0.6M to 3.0M I climb out of Glanmire and up through Mayfield to Montenotte. I knew the pace would be slower than target pace along here and wasn't concerned. From the 3 mile mark I start the descent through Montenotte back down into town. Soon enough I'm inside target pace.

I continue along the quays and then along the Mardyke Walkway as far as UCC.
I turn back toward town here and follow the river out toward City Hall. Stop to chat with an angler on a bridge here and catch a glimpse of a large seal underneath us. I continue on my way, following the Lee back toward Tivoli. I can tell the pace is picking up. Average pace is dropping to low 7:4X, then high 7:3X. I suspect I'm logging some faster than target pace miles, checking Strava later proves I was.

From Tivoli to Dunkettle and then back to Glanmire. A short climb to finish this one.
Enjoyed this. Splits from Strava were as follows (a little faster than 3:10 marathon pace for the last 3 miles without noticing).

M01 8:38
M02 8:04
M03 7:58
M04 7:13
M05 7:29
M06 7:20
M07 7:20
M08 7:19
M09 7:10
M10 7:01
M11 7:11

Total 11.48M @ 7:31

P&D55 Week 07 Target Paces in post 2357 | Session Results | Post Run Weight
16K with 8K Tempo | 16.04K @ 4:33 with 8.00K @ 3:59 [9.96M @ 7:17 with 4.97M @ 6:24] | N/A
Recovery 4M | 4.00M @ 8:58 | N/A
MLR 11M | 11.48M @ 7:31 | N/A
General Aerobic 11K with 8x100m Strides | |
LR 18M | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
31 / 31 / 00 / 00 / 55 | 24.44 / 84.77 / 1057.97

General Aerobic 11K with 8x100m Strides

Ran this one late Saturday afternoon. Wasn't in the mood as I'd spend the guts of Saturday travelling up north near Omagh and back. I just wanted to cook something and kick back for the evening. Got into gear quickly and headed out. Yet another hot day. I headed into the park at Islandbridge, traveled through the S-Bends and up Acres to the playing fields. Legs were feeling very weary during the opening kilometres.

Ran the strides around the playing fields and this did inject some life into them. Bit of a headwind blowing from Acres towards the Fort. Sweated a lot on this one. Not hugely confident ahead of tomorrow's first long run of the plan. I don't think the legs will thank me.

6.00K @ 5:08 [3.73M @ 8:15]
8x100m Strides
2.61K @ 5:09 [1.62M @ 8:17]

Total 11.01K @ 4:59 [6.84M @ 8:01]

P&D55 Week 07 Target Paces in post 2357 | Session Results | Post Run Weight
16K with 8K Tempo | 16.04K @ 4:33 with 8.00K @ 3:59 [9.96M @ 7:17 with 4.97M @ 6:24] | N/A
Recovery 4M | 4.00M @ 8:58 | N/A
MLR 11M | 11.48M @ 7:31 | N/A
General Aerobic 11K with 8x100m Strides | 11.01K @ 4:59 [6.84M @ 8:01] | N/A
LR 18M | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
32 / 32 / 00 / 00 / 54 | 31.28 / 91.61 / 1064.81

Easy 7 Miles

Ok with Swords tomorrow I've called my first buffer week of four. I'm spreading the 5 runs of week 8 of the PD55 plan across 2 calendar weeks and I'm padding the rest of these two weeks with some easy mileage.

Week 8 looks for a 10K tempo run. I'm going to substitute this with the Swords race, and I'm going to take the opportunity to experiment with the race. The plan is to run the first and easier 5K at the fast end of tempo, 3:55 [6:18]. But not even a second faster. The second 5K I will try to push. My hope is that by holding back over the first half I'll run a particularly good negative split, especially considering that the first half features a lot of downhill, I hope to have good effort reserves for the second half. I'd be very happy with a 38:XX, anything else would be a big bonus.

I don't think I'm in 10k form at the moment so not expecting miracles in Swords, which takes some pressure off.

First run of the week was back in Athlone, Tuesday evening. I started out with the intention of running a 12 mile MLR, but after about a minute I changed my mind. I'd run a steady 11 miles on Saturday and a fast enough 18 miler on Sunday, so feeling a bit tired I opted to take it easy, enjoy the scenery and stick to single figure miles. I ran my new route along the R916/N55/R915, completing the loop along Retreat Road and Cartrontroy Road rather than the rail-line. A very warm sultry summer evening, nice to just tip around and not worry about times or splits.

M01 8:40
M02 8:26
M03 8:29
M04 8:22
M05 8:23
M06 8:05
M07 8:02

Total 7.05M @ 8:21

WTD 7.05 MTD 116.86 YTD 1090.05

Recovery 5 Miles

Finished work a little later than planned yesterday afternoon. Headed out to run the first session taken from week 8 of PD55, choosing the five mile recovery run. Need to remind myself that recovery pace is not easy pace and I need to pay attention to not running too fast. Over to Chapelizod along the Ballyfermot Road. Applying the brakes on the long stretch back to Heuston. Scrub off some more speed when heading up the tram tracks toward James.

Low run cadence of 174 spm.

All good, happy to be taking things easy ahead of Swords.

M01 8:46
M02 8:39
M03 8:56
M04 9:06
M05 8:59

Total 5.04M @ 8:53

P&D55 Week 08 Target Paces in post 2357 | Session Results | Post Run Weight
11K with 6x100m Strides | |
MLR 12M | |
16K with 10K Tempo (using Swords 10K) | |
Recovery 5M | 5.04M @ 8:53 | N/A
LR 20M | |


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
34 / 34 / 00 / 00 / 52 | 16.13 / 125.94 / 1099.13

Preamble

I’d done a good job of underplaying this one. It’s not an A race, it’s being used as a training run in place of a scheduled 10K tempo, I’m using it to experiment with a solid negative split, I’ve done no 10K specific training and so on. All this meant that I didn’t feel under any huge pressure to perform heroics. On the other hand, a little part of me was hoping this lack of pressure would work in my favour, the more relaxed I felt maybe the better I’d perform. Maybe the negative split approach would work out really well, maybe I’d just have a very good morning.

I went through my now familiar Fingal pre-race routine: brisk walk to town, bus to Swords, casual stroll to the Castle, beat the queues to the portaloos, off with tracksuit and running jacket, drop bag, warm-up run out along the course to Riversdale B&B and back, then work my way up the main street until I reckon I’ve around 200 or so runners between me and the start line. Hard to tell how the conditions will affect the race, it was humid earlier, but some light rain about 45 minutes before the start helped to freshen things, now the rain was gone and I could feel the humidity closing in again. I was sweating a little more than I’d have liked during the last kilometre or so of warm-up.

Ok then – the plan is to reach half-way at no faster than 3:55 [6:18] pace. I am not going to get carried away on the mostly downhill kilometres 2, 3 and 4. I want to reach half way running at a slower pace than normal and with additional effort reserves from taking it easy over the downhills. Then we’ll see how the second half unfolds. I know that I’m hoping for a 38:XX, but this obviously will depend on running a significantly faster second 5K.

01K to 05K in 19:31 @ 3:54 [6:17]

The expected opening congestion makes for a slightly stop-start and weavy opening 800m. This is the hilliest kilometre of the course and I do push to at least ensure I’m travelling at sub 4:00 [6:26] pace. I’m happy when we crest the hill and turn left onto the Swords Bypass. Down we go. I keep a close eye on the Garmin as it shows my pace gradually increasing, it hits target pace of 3:55 [6:18] and then soon after 3:54 [6:17]. I ease off, letting some people overtake me. Next time I check it’s 3:53 [6:15]. I ease off some more, determined to stick to the plan. For the rest of the this gentle downhill section I’m holding back and the Garmin is hopping between 3:54 [6:17] and 3:55 [6:18]. I feel good, I’m focussing on taking the shortest line possible through the various roundabouts. A little bit of me is saying just floor it and see what happens, but I was expected this voice and for better or for worse I resolved not to listen to it. Finally the downhill ride comes to an end as we climb up the exit off the main road and swing left onto the tree-lined country lane section.

I don’t take any water at the water station here I just keep focussing on the racing line and on easing back ensuring the speed dial doesn’t go faster than 3:55 [6:18]. Onto K5 already, the kilometre markers seem to be passing quickly today and the Garmin is sounding very close to each one so I’m optimistic that I’m on a good racing line. I notice along here that I’m starting to overtake people and I need to be extra careful not to travel too fast. One of the people I overtake must be the same girl I overtook around here this time last year, she is breathing really strong, you can hear her 10m up ahead, just like last year. I pass her and she eventually drops out of earshot. Sooner than expected I see the 5K marker near the end of Ennis Lane, shortly before a sharp right onto Magillstown Road. So the easy half of the negative split is completed. I cover the opening 5K in 19:31, that’s an average pace of 3:54 [6:17]. Fractionally faster than planned, but not for lack of trying. Now the interesting bit.

05K to 10K in 19:13 @ 3:51 [6:11]

I like the sharp turns on these country lanes, they encourage you to lean into them, they feel fast. I push a little now, actually moreso than pushing I’m just not easing-up any more. My stride now feels more natural and unfettered. And now I’m reeling runners in. For the next 2.5 kilometres along Magillstown Road, Windmill Road and Balheary Road I am constantly overtaking. Easing past single runners, reaching little groups of runners and moving past them onto the next little group. It feels really good. Nobody attempts to stay with me. To be clear, my legs are tired and my lungs are working and this is not easy, however I have never felt better in a 10K from the 5K marker to close to the 8K marker. I’m checking the Garmin and I see the average pace dropping from 3:54 [6:17] to 3:53 [6:15] to 3:52 [6:13]. For a moment or two I start to entertain thoughts of a PB and I need to keep calm, there’s still a bit to go and the last 2K have some inclines to manage.

I think this honeymoon period ends when we leave Balheary Road and with it the pleasant country roads. We turn right and pass the Riversdale B&B heading back toward Swords. And for the first time today I’m looking ahead wondering where the next kilometre marker is. I try push here but the legs don’t respond well and I resign myself to just trying to hold pace now until the final 500ms or so. On K9 I run through the fire-brigade’s water spray, a welcome freshening shock to the system. I ease past maybe only one or two more runners. And on K9 I’m overtaken for the first time since back on K2 or K3, by a Raheny AC runner I remember passing along Balheary. I try hang on to him now but he’s too strong for me and pulls away. Glancing at the Garmin I see that I’m still holding 3:52 [6:13] but for how much longer. The legs feel heavy my stride feels slow, lungs are working hard. Over the humpback bridge and onto the last kilometre and the slightly inclined, long long long never-ending curve back to Swords. Someone shouts 400ms to go, I know there’s a little more than that. I’m waiting for the downhill over the final 300m or so. I can hear the announcer calling people home. Nearly there . The curve ends and I’m on the finishing straight. I glance at the Garmin, 38:2X. I should manage a 38:XX. I push and focus on the finishing gantry, 38:4X, less than 100ms to go. I know I’ll get 38:XX. Over the line with 38:53 on the Garmin.

“Keep moving folks!. Keep moving!”, I think to myself I will, just as soon as I’ve gotten sick. I haven’t felt like throwing-up at a race-finish in a while. It passes quickly, just one dry retch.

Thoughts

I’m happy. While I knew I had a chance of a 38:XX I don’t think I would have bet on myself. I think the experiment worked and the negative split approach is the way to go. It’s nervy over the first 5K and I was fighting my instincts, but it makes that tricky 5K to 8K section so much more manageable and enjoyable. Overtaking people along here just adds an extra mental boost to the mix and the legs for a while feel really free. The last 2K and a bit were still more about hanging on than anything else, but I reckon additional speed endurance work and 10K specific work should help make these easier to navigate. I leave Fingal feeling like I am on the cusp of making some strides towards an eventual 37:XX 10K. I need to spend some time with a calendar because I now want to run Blessington in September. I feel I’m in a good place on week 8 of marathon training.

A 38:XX, a course PB, my second fastest 10K and just 14 seconds outside my PB, a negative split of 18 seconds (the largest I’ve ever run over 10K). Not a bad morning’s work.

K01 in 03:51.27 [6:12.19] +10m
K02 in 03:57.52 [6:22.25] -09m
K03 in 03:52.38 [6:13.98] -11m
K04 in 03:58.14 [6:23.25] -01m
K05 in 03:51.69 [6:12.87] +04m
K06 in 03:51.53 [6:12.61] +01m
K07 in 03:44.17 [6:00.77] -05m
K08 in 03:49.05 [6:08.62] -01m
K09 in 03:55.57 [6:19.11] +05m
K10 in 03:52.73 [6:14.54] +06m

Official chip-time of 38:52.
P157 of 3051 finishers or 6th in a race of 100.

And just feel I have to comment on the super-efficient organization of this race, not a hitch, exemplary. They make it look easy.

Easy 7 Miles

Another easy run as padding during this buffer week. I've only two runs left to complete in week 8 of PD55, need to complete these my Sunday. A 12 mile MLR and the first 20 mile long run. Right now I'm planning on running the 20 here in Athlone tomorrow evening. I don't think I've ever run 20 in the evening before.

I just hope it will be less humid and less sticky than it was tonight. Kept it easy this evening, didn't look at the Garmin and just floated around the same loop as last week. Left knee twinging a little over the first 200m or so. Twinges were mild and passed quickly.

M01 9:14
M02 8:28
M03 8:20
M04 8:40
M05 8:38
M06 9:28
M07 8:11

Total 7.03M @ 8:35

WTD 11.04 MTD 152.53 YTD 1125.72

Long Run 20 Miles

An unprecedented midweek and evening 20 miler on Wednesday. Made sure I had a bigger lunch than usual and drank a lots of water during the day. Leaving the office the rain was absolutely bucketing down. I would be soaked to the bone in 30 seconds. Thankfully it eases off between leaving the office and starting the run. Some blue sky and sunshine making a return.

I would run 4 laps of my new Athlone loop. Usual left knee twinge after 200m or so. As each lap passed I was squinting more and more into the setting westerly sun. This run I'd broken into 4 five mile blocks, each a little faster than the last but all within target pace. Got into a nice steady rhythm from the outset. The laps tipped by faster than I'd expected. Took a loo break just before 10 Miles. Took a single gel at 15 miles to help protect against any last minute fade.

Weather was perfect in the end, mostly sunny with a light wind keeping things fresh. I probably ran miles 10 through 15 a little faster than I should have. Overall training for 2:55 the pace is correct as per PD, but it is getting close at times to my target 3:10 marathon pace. Hope that's ok.

I felt ok after this. I slept really well. The legs were a little stiff first thing Thursday morning but come lunchtime they felt fine again. Couple of days off now after 7 consecutive days running.

5.00M @ 7:52
5.00M @ 7:41
5.00M @ 7:28
5.00M @ 7:23

Total 20.31M @ 7:36

P&D55 Week 08 Target Paces in post 2357 | Session Results | Post Run Weight
11K with 6x100m Strides | 11.03K @ 5:22 [6.85M @ 8:39] | 70.85
MLR 12M | |
16K with 10K Tempo (using Swords 10K) | Swords Chip Time 38:52 | N/A
Recovery 5M | 5.04M @ 8:53 | N/A
LR 20M | 20.31M @ 7:36 | N/A


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
37 / 37 / 00 / 00 / 49 | 31.35 / 172.84 / 1146.03