2012 4 Races for 4 PBs

outforarun · 02-02-2018 03:26PM

Duanington wrote: »

Nice going on Sunday OFAR - re the course length, I wouldn't worry about it...the 180 degree turn on the avenue coupled with the tree cover a little later plays havoc with the GPS signal.

Thanks. No heroics but some confidence restored. For sure the hairpin and trees upset the Garmin however I was also noticing my splits sounding around 10m after the 2 mile and 3 mile markers, despite a lot of weaving over the first mile.

outforarun · 02-02-2018 03:31PM

AuldManKing wrote: »

There's a bit in the book (2nd Ed) about adjusting your VDOT.

"Daniels suggests that having determined your VDOT and the training intensities, you stay at that intensity for at least three weeks, even if a race suggests you have moved to a higher VDOT value. During a period of prolonged training without races for evaluating improvement it is safe to increase the VDOT value by a single unit after four to six weeks. However, realistically there will be a point where you have reached what is your maximum VDOT, which is why you should test it regularly."

Brilliant thanks for that, I'd scanned through the book (3rd Ed) but couldn't spot anything. I might try fit in a race after the first phase and adjust accordingly.

outforarun · 03-02-2018 10:21PM

Repetitions 3x(200R+200jg+200R+400jg+400R+200jg)

Groundhog Wednesday: early Dublin rise, out of Athlone office around 19:00, heavy rain, strong winds and cold, feeling tired and sleepy. It's rarely easy to lace up on Wednesdays.

Wasn't entirely sure what to expect from this one. I memorized the set structure but just to be sure I scribbled it on my wrist as well. Usual warm-up on the roads before joining the track. Sheets of heavy rain sweep across the lanes. There are quite a few runners braving the conditions. I do two laps of lane 8 before moving to lane 1 and hitting the lap button.

I'd run these trying to hit target pace on feel. Not easy to get this correct on this first session, the 200s should be completed in 41 or 42 seconds, the 400s in 82 to 84 seconds. I hit target time for one of the 200s, everything else was too fast. The middle 400 was done in less than 79 seconds, that's 3:16 [5:16] pace. I guess I knew I had to run these faster than my usual track pace and just overcompensated.

Really enjoyed this, especially the opening curve of each repeat. I was pretty much fully recovered ahead of each new rep. The 400s were ok for the first 200, tricky for the next 100 and tough over the final 100.

I remembered the structure of the session but did lose count of how many 200s I'd run in set 3, luckily I guessed right.

Nice way to bring January to a close. Legs felt exercised and flushed after this. Looking forward to the next repetition session.

200m in 0:40.86
200m in 0:40.13
400m in 1:21.57

200m in 0:41.79
200m in 0:39.89
400m in 1:18.78

200m in 0:39.70
200m in 0:40.82
400m in 1:20.28

JD Week 01 | Session Results | Post Run Weight
Easy Run | 5.05M @ 8:14 | 72.05 kg
Repetition 3x(200m, 200m, 400m) | average 200 in 40.53, average 400 in 80.21 | N/A
Easy Run with 6x100m Strides | |
Tempo 4x1M + 4x200m reps | |
Long Run | |

WTD 13.28 MTD 181.48 YTD 181.48

outforarun · 03-02-2018 10:45PM

Easy 10 Miles + 6x100m Strides

I'd taken Friday off work. Headed out a little before 9 for this first February run. Frosty outside and the air is cold, however the sun is out and provided some warmth. I ran the tow-path to Chapelizod and into the park at Chapelizod Gate. Not too many others out running, no fly-bys on Strava. Run up Upper Glen, OS Road and North Road to Ratra House then down to the playing fields for a lap before exiting back at Chapelizod Road. I run the set of strides along here. Legs felt a little stiff at the start of this run but had loosened up nicely by the end.

Weighed in at 71.00kg after this, that's finally in the weight range (68-71) that I'd like to maintain.

Total 10.01M @ 8:11

JD Week 01 | Session Results | Post Run Weight
Easy Run | 5.05M @ 8:14 | 72.05 kg
Repetition 3x(200m, 200m, 400m) | average 200 in 40.53, average 400 in 80.21 | N/A
Easy Run with 6x100m Strides | 10.01M @ 8:11 | 71.00 kg
Tempo 4x1M + 4x200m reps | |
Long Run | |

WTD 23.29 MTD 10.01 YTD 191.49

outforarun · 03-02-2018 11:18PM

Tempo 4x1M + 4x(200R + 200jg)

Out early in Cork this morning for this one. Short warm-up to the Monahan Road and then straight into the tempo miles. First one takes me to underneath the stadium. Felt manageable, just out of comfortable zone and just inside my uncomfortable zone. Is this too slow? Last year I suspected I was running my tempos a little too fast, so I probably should trust the plan for now.

The minute of recovery passes in no time at all. Speed up again before joining the Marina. The tempo mile continues along the bulk of Centre Park Road. Again it is manageable but I do need to concentrate to ensure I stay in target range. Another fast mile down Monahan and the final mile brings me back along Centre Park. That's the set of 4 completed, I feel like I've done a work-out but I don't feel shattered.

I run 1K easy before tackling the 200m reps. These feel a little harder than on the track, partly because the track surface is friendlier and partly because on the road I cannot see the finishing line. Unlike in AIT on Wednesday evening I average these on target.

Pass 200 miles for the year this morning.

Mile 01 in 6:27.72 @ 4:00
Mile 02 in 6:27.58 @ 4:00
Mile 03 in 6:31.62 @ 4:03
Mile 04 in 6:29.80 @ 4:02

Average mile in 6:29

200m in 40.96
200m in 41.95
200m in 42.39
200m in 41.43

Average 200m rep in 41.68

JD Week 01 | Session Results | Post Run Weight
Easy Run | 5.05M @ 8:14 | 72.05 kg
Repetition 3x(200m, 200m, 400m) | average 200 in 40.53, average 400 in 80.21 | N/A
Easy Run with 6x100m Strides | 10.01M @ 8:11 | 71.00 kg
Tempo 4x1M + 4x200m reps | average mile in 6:29, average 200 in 41.68 | N/A
Long Run | |

WTD 32.29 MTD 18.97 YTD 200.45

outforarun · 08-02-2018 11:36PM

'Long' Run 10 Miles

I was caught for time last Sunday morning, my own fault for not getting up earlier. However if I'm aiming to run 40 to 50 miles a week, then by JD's definition of a long run I just sneak inside the requested distance, i.e. 25% of weekly mileage.

Not as cold out as I was braced for. I head through quiet Cork streets and out along the docks, pausing to get a closer look at a Dutch submarine. Continue on my way. I just run as far as the Dunkettle roundabout before turning around and heading back the way I came. Head up past Finbarr's Cathedral and out College Road. Cut down to Western Road and then double back along a slightly icy Mardyke. I pushed the pace a little this morning to stay on the faster end of long run pace.

So that's the first week of JD down. I'm pinning my hopes on the repetition pace sessions and the slightly slower than usual threshold runs, providing the new stimulus that I think I need to make progress. Sunday I also completed my 10th consecutive week of 40+ mile running. I'm pleased with this consistency.

M01 8:14
M02 7:52
M03 7:29
M04 7:28
M05 7:20
M06 7:26
M07 7:42
M08 7:38
M09 7:12
M10 7:11

Total 10.05 @ 7:33

JD Week 01 | Session Results | Post Run Weight
Easy Run | 5.05M @ 8:14 | 72.05 kg
Repetition 3x(200m, 200m, 400m) | average 200 in 40.53, average 400 in 80.21 | N/A
Easy Run with 6x100m Strides | 10.01M @ 8:11 | 71.00 kg
Tempo 4x1M + 4x200m reps | average mile in 6:29, average 200 in 41.68 | N/A
Long Run | 10.05M ' 7:33 | N/A

WTD 42.34 MTD 29.02 YTD 210.50

outforarun · 08-02-2018 11:53PM

Easy 5 Miles

Dialled into my first meeting from the schoolyard at 8:30. I spent maybe 90 mins of the day not on the phone. Logged of at 18:00 and was very keen to get out and clear the head. Fairly chilly outside, minus 1.1 according to Garmin Connect. I run my usual doorstep 5 Miler.

The first mile was probably my slowest of the year so far at 9:33. Into a slight but cold breeze for the first 2 miles. Once I turn onto Chapelizod Road and head toward Heuston the breeze is with me and the pace increases. Each mile faster than the previous, I always like it when that happens.

M01 9:33
M02 8:39
M03 8:11
M04 8:04
M05 7:48

Total 5.03M @ 8:27

JD Week 02 | Session Results | Post Run Weight
Easy Run | 5.03M @ 8:27 | N/A
Repetition 14x(200R + 200jg) | |
Easy Run | |
Tempo 2x2M + Reps 4x(200R +200jg) | |
Long Run | |

WTD 5.03 MTD 34.05 YTD 215.55

outforarun · 09-02-2018 12:18AM

Repetitions 14 x (200R + 200jg)

I'm enjoying these R sessions. Daniels writes "My recommendation is to set a maximum amount of running at R pace of no greater than 5% of your weekly mileage". So if I set 45 as my weekly mileage that is 2.25 miles or 3.62K a week. This week I will need to run 800m at R pace on Saturday, which leaves me with 2.82K of R running for my midweek track session, works out at 14 times 200ms.

As with the last two Wednesday's I leave the office at around 19:00 and find cold and wet conditions, at least the rain is very light and comes and goes and the breeze is more gentle tonight. No storm conditions.

I get my usual warm-up out of the way and join quite a few runners on the track. Tonight the wind would be with me for the second 100m of each 200m repeat. I wasn't quite sure what to expect from this session, 14 of anything seems a lot.

Target for each fast 200m is 41 to 42 seconds. And the second 200m of each lap serves as my recovery. I run all 14 200m reps too fast. I for sure misjudged the pace for the first couple and tried to drop it gradually over the subsequent reps. But they continued to come home just a fraction too quick. After a while I just told myself wind assistance is coming into play and that the effort was correct. I'm overtaking people on pretty much every rep and that also probably adds a little extra pace.

These were fun. After 7 or so the last 50m of each rep was becoming noticeably tougher, and that had extended to the last 80m for the final reps. Lungs were fine, it was legs that did the bulk of the work.

Average 200m was completed in under 40 seconds. Splits were as follows:

38.74
39.42
39.77
40.37
39.57
39.07
40.42
39.99
40.69
39.32
39.73
40.45
40.52
40.17

Average 200m in 39.87 @ 3:19 [5:21]

JD Week 02 | Session Results | Post Run Weight
Easy Run | 5.03M @ 8:27 | N/A
Repetition 14x(200R + 200jg) | average 200m rep in 39.87 | N/A
Easy Run | |
Tempo 2x2M + Reps 4x(200R +200jg) | |
Long Run | |

WTD 13.78 MTD 42.80 YTD 224.28

outforarun · 09-02-2018 12:50AM

January Review

Packed in a lot in January. The first run of the year included a view of sunrise from Furze Road. I signed up for Raheny to give me a focus and then the month was all about re-introducing some speed to the legs.

Three interval sessions included a set of 800s and two sets of 600s. The last set of 600s was the fastest I've ever logged but didn't feel like the toughest effort wise.

I ran two 1M TTs in January. These were fun, sore but fun. The times were not stellar by any means, a disappointing 5:51 and an acceptable (just) 5:48, I hoped for a 5:3X. In my defense the route for the mile does record a slight net elevation gain and the weather conditions were more against me than with me. The last 400m of these served to build some mental strength. I like this TT and plan on running some more of them.

And then Raheny. I never expected a PB, but I was very pleased to come within 30 seconds of last year's effort. This definitely has restored some confidence that I'd lost following Blessington and my last 10K TT.

I didn't lose focus on mileage in January and continued to log 40+ mile weeks.

And I close the month by starting a JD Half Marathon plan. I bring to it my Raheny VDOT of 53.8. Very curious to see how the body and mind react to the new sessions this prescribes.

All in all a good start to 2018.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 181.48 | 5.85 | 40.97 | 5.85 | 40.97 | 2150
February | | | | | |
March | | | | | |
April | | | | | |
May | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

outforarun · 14-02-2018 11:47PM

Easy 4 Miles

Been busy over the last while and have fallen behind on here. Week 2 of Jack Daniels continued last Friday afternoon. Wasn't sure I'd be able to get out for this, I had a work item that I feared could take a couple of hours to solve but instead it took only 20 minutes. That for me has the signal to switch off, get into gear and head out for an afternoon run.

For about 10 days now I've been carrying what I suspect is a mild UTI. I hoped it would pass on its own accord but it doesn't seem to want to so I booked an appointment with my GP. It makes the first few minutes of a run feel uncomfortable but it passes and I feel much better my the end of the run. It was the same last Friday. Legs felt a bit heavy though on this short Retreat Road Cartrontroy Road loop.

A bit paranoid in the work showers afterwards, could I have picked up the suspected UTI here?

M01 8:14
M02 8:03
M03 7:57
M04 7:44

Total 4.07M @ 7:58

JD Week 02 | Session Results | Post Run Weight
Easy Run | 5.03M @ 8:27 | N/A
Repetition 14x(200R + 200jg) | average 200m rep in 39.87 | N/A
Easy Run | 4.07M @ 7:58 | N/A
Tempo 2x2M + Reps 4x(200R +200jg) | |
Long Run | |

WTD 17.85 MTD 46.87 YTD 228.35

outforarun · 15-02-2018 12:14AM

Tempo 2x2M+ 4x(200R+200jg)

I was looking forward to this one. Had planned on running it round the Furze-OS-Chesterfield loop but time pressure meant I would need to run it closer to home around the playing fields.

Prevailing winds today were blowing from Acres to the Fort. Not very strong though. I wasn't the first person on a speed session in the Park today: there's a series of muddy skid marks on the pitches and an abandoned car resting by a copse of trees. Tellingly there are no deer this side of the Park this morning.

Into the first 2 mile block. I forgot to remove auto-lap so I got mile splits for this, a 6:28 and a 6:26. It felt ok. Two miles is a lap of the playing fields plus around 600m. The full lap was fine and I only became curious about how much was left to go once I started into the second partial lap. This if anything was more comfortable than the 4x1M tempo from last week.

The 2 minute break between tempo blocks is ample time to recover. The second 2 mile block feels as comfortable as the first. The trickiest part of the loop this morning is from the Fort to Acres with the head-breeze to tackle. The mile splits from the second tempo block read 6:26 and 6:28.

On both tempo sections I was flirting with the 'too fast' alert on the Garmin, the 'too slow' alert was silent this morning.

The 200m reps that follow the tempo work are fine. They're like a set of 'super-strides' and I try to focus on form. Again they average under 40 seconds at 39:78. I need to ease off a little on these, but it's hard to judge 'a little' over 200ms.

This tempo run wasn't easy, but it was noticeably easier than my tempo runs from last year. I'm trusting that this more cautious approach to threshold running will work out well. Next up will be a straight 4 mile tempo. I'm looking forward to it.

2M @ 6:27
2M @ 6:27

Average 200m rep in 39.78

JD Week 02 | Session Results | Post Run Weight
Easy Run | 5.03M @ 8:27 | N/A
Repetition 14x(200R + 200jg) | average 200m rep in 39.87 | N/A
Easy Run | 4.07M @ 7:58 | N/A
Tempo 2x2M + Reps 4x(200R +200jg) | average tempo section @ 6:27, average rep in 39.78 | 71.25 kg
Long Run | |

WTD 27.16 MTD 56.18 YTD 237.66

outforarun · 15-02-2018 12:38AM

MLR 15 Miles

I won't be sticking strictly to JD's definition of long runs and do expect to run more than prescribed on Sundays, but will stay in the prescribed pace range.

The sun was out on the nicest day of the year so far and I fancied some sea air. So I avoided the mark this morning and I headed east. Cut through Maryland and onto the canal, turned left and followed it to Grand Canal Dock, then headed through Ringsend and Irishtown and finally onto the sand at Sandymount Strand.

I'd never run on a beach before and it was a nice novelty, the sand was firm and comfortable underfoot. I paused a while just to enjoy the moment, breathe in some sea-air and feel the sun on my face. Before I got too comfortable I started moving again staying on the sand for a while longer before joining the road again and running south as far as Booterstown. I don't know this area well but reckoned if I turned right and ran straight I'd eventually hit a road I'd recognize.

This happened when I arrived onto the Stillorgan Road. I turned right, into a bit of a headwind, and ran back to Donnybrook, cut across to Rathmines via Ranelagh and then rejoined the canal and headed back home via Rialto.

Enjoyed this one. It was sunny throughout and the route kept me interested.
My 11th consecutive 40+ mile week. Two weeks of JD completed.

M01 8:00
M02 7:52
M03 7:54
M04 7:48
M05 7:50
M06 8:25
M07 8:01
M08 8:02
M09 7:46
M10 8:00
M11 7:47
M12 7:36
M13 7:51
M14 7:58
M15 7:37

Total 15.07 @ 7:54

JD Week 02 | Session Results | Post Run Weight
Easy Run | 5.03M @ 8:27 | N/A
Repetition 14x(200R + 200jg) | average 200m rep in 39.87 | N/A
Easy Run | 4.07M @ 7:58 | N/A
Tempo 2x2M + Reps 4x(200R +200jg) | average tempo section @ 6:27, average rep in 39.78 | 71.25 kg
Long Run | 15.07M @ 7:54 | 70.70 kg

WTD 42.23 MTD 71.25 YTD 252.73

outforarun · 20-02-2018 12:39AM

Easy 5 Miles

So it turns out I ran all of JD week 2 with a UTI. Went to the doctor last Monday morning and she put me on a week's antibiotics. I've never been on antibiotics before.

I headed out after work for a lap of my doorstep 5 mile loop. Legs are particularly heavy and I feel sluggish. Immediately I suspect the antibiotics might be responsible. In the evening I google a little and there does seem to be evidence that they can affect running performance, particularly when doing more intense workouts. Whether they affected Monday's run or not I don't know but they definitely knocked me out, I was asleep on the sofa by 10pm and moved upstairs sometime in the early hours to sleep through till after 7am.

M01 9:29
M02 8:43
M03 8:00
M04 7:40
M05 7:45

Total 5.02M @ 8:19

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | |
Easy Run | |
Tempo 4M + Reps 4x(200R+200jg) | |
Long Run | |

WTD 5.02 MTD 76.27 YTD 257.75

outforarun · 20-02-2018 01:07AM

Easy 10 Miles

I was feeling tired on Wednesday evening and got out of work in Athlone around 7pm having been up since 6am. I needed to catch up on some other personal logistics online and so opted to postpone tonight's track session. JD says to complete at least 4 weeks from each of his 6 week phases. So still wary about doing anything intense while on antibiotics I decide I'll spread JD week 3 across two calendar weeks and pad with easy running. I'll keep the tougher runs until next week.

I was still in Athlone Thursday evening so I laced up and headed out for an easy 10 miler. Legs felt ok, less sluggish than Monday night. Picked up the pace over the second half of this one, but it always felt easy. That's 15 miles for the week, I'll try keep my 40+ mile week streak going a while longer.

M01 8:41
M02 8:13
M03 8:11
M04 7:56
M05 8:18
M06 7:58
M07 7:56
M08 7:29
M09 7:41
M10 7:36

Total 10.04M @ 8:00

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | |
Easy Run | 10.04M @ 8:00 | N/A
Tempo 4M + Reps 4x(200R+200jg) | |
Long Run | |

WTD 15.06 MTD 86.31 YTD 267.79

outforarun · 20-02-2018 01:32AM

Easy 4 Miles

Arrived back home around 6pm Friday evening. Throw on runners and headed outside for a short one. Ran over towards Inchicore where crowd is gathering ahead of this evening's game. I'll join them later so this run can only be 4 miles long. Legs were good tonight, but I'm growing bored of easy running. Might risk a little intensity tomorrow.

M01 9:15
M02 8:27
M03 8:15
M04 8:14

Total 4.08M @ 8:33

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | |
Easy Run | 10.04M @ 8:00 | N/A
Easy Run | 4.08M @ 8:33 | N/A
Tempo 4M + Reps 4x(200R+200jg) | |
Long Run | |

WTD 19.14 MTD 90.39 YTD 271.87

outforarun · 22-02-2018 06:08PM

Tempo 4 Miles + 4x(200R+200jg)

Saturday afternoon I decided enough with easy running, I'd risk some faster paces on antibiotics. If it clearly felt much more intense than it should do, I'd just abandon the session.

Into the park at Islandbridge Gate and work my way up to Furze Road. I'd run this clockwise around the Furze-OS-Chesterfield loop. Legs felt ok during my warm-up. I start as always at the third tree on the right heading down Furze. Four miles of tempo running with target pace of 4:00 [6:26] to 4:04 [6:32].

I immediately find myself travelling too fast, so I'm happy to gently gently drop the pace. After a while average pace settles at 3:58 [6:23] to 3:59 [6:24]. And it stays there for most of the tempo section. It feels manageable but I do need to concentrate on holding pace. The tempo section covers two laps of the loop and then brings you to close to the end of Furze. I complete it in 25:49 that's 4:00 [6:27] pace.

Next up 4 times 200m at rep pace. I started running along Upper Glen and was going to head for Chapelizod Road to run them there, but I knew the workout on the Garmin would probably trigger the first 200m on a downhill. I don't fancy the idea of sprinting downhill so I swing left onto the grass and out into the wide expanse of open parkland. I run the 200s on the grass. They felt a little tougher than normal. I reckon the grass makes it tougher. The last one is the quickest and it was run on hard ground again. Average 200m completed in 41.19, for once on target.

I can't say I felt the antibiotics had any affect on me, The effort felt similar to the previous JD tempo sessions. Pleased to complete this one, means I have only one fast session left from JD week 3 to complete next week, which is good as I’ll be on single dad duty for most of next weekend.

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | |
Easy Run | 10.04M @ 8:00 | N/A
Easy Run | 4.08M @ 8:33 | N/A
Tempo 4M + Reps 4x(200R+200jg) | 10.28M @ 7:26 with 4.00M @ 6:28 | 71.35 kg
Long Run | |

WTD 29.42 MTD 100.67 YTD 282.15

outforarun · 22-02-2018 06:39PM

MLR 12 Miles

I can't call a 12 mile run a long run no matter what JD believes.
Out late Sunday morning for this one. I just run my usual 12 mile loop, taking in Inchicore, Chapelizod, Upper Glen, Tower, Whites, OS, Furze, Chesterfield, North, Acres, S-bends, Park Gate and home. Legs feeling ok after Saturday's tempo run.

Bumped into wowzer, didn't recognize him at first, he's looking leaner than I remembered. For the second half of this one the pace started to pick up naturally, I wasn't checking the Garmin but reviewing splits afterwards I see that the last two miles were sub 7 minute miles.

Pleased to log 40+ miles this week, considering I postponed Wednesday's track session. Course of antibiotics ends Monday morning.

M01 8:54
M02 7:56
M03 8:05
M04 7:40
M05 7:59
M06 7:23
M07 7:26
M08 7:13
M09 7:29
M10 7:14
M11 6:57
M12 6:53

Total 12.13M @ 7:35

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | |
Easy Run | 10.04M @ 8:00 | N/A
Easy Run | 4.08M @ 8:33 | N/A
Tempo 4M + Reps 4x(200R+200jg) | 10.28M @ 7:26 with 4.00M @ 6:28 | 71.35 kg
Long Run | 12.13M @ 7:35 | 70.80 kg

WTD 41.55 MTD 112.79 YTD 294.28

outforarun · 25-02-2018 10:05PM

Easy 5 Miles

This week I knew I'd interrupt my 40+ mile a week streak. I'd be on single-dad duty for the guts of the weekend. So I'm happy that I just need to close out one remaining run from JD week 3.

I started the week Tuesday evening with my usual doorstep 5 miler. Legs were feeling very heavy and didn't really loosen up for the full 5 miles. Left calf felt particularly stiff. I guess Tuesday evening runs can be like this because it's usually over 48 hours since I've last run.

Happy to be off antibiotics. I think they've done their job.

M01 9:14
M02 8:22
M03 8:18
M04 8:14
M05 7:56

Total 5.01M @ 8:25

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | |
Easy Run | 10.04M @ 8:00 | N/A
Easy Run | 4.08M @ 8:33 | N/A
Tempo 4M + Reps 4x(200R+200jg) | 10.28M @ 7:26 with 4.00M @ 6:28 | 71.35 kg
Long Run | 12.13M @ 7:35 | 70.80 kg

WTD 5.01 MTD 117.80 YTD 299.29

outforarun · 25-02-2018 10:39PM

Repetition 3x(200m+200m+400m)

This was the only quality run of a low mileage week. Wednesday evening I headed to the track in AIT. It wasn't raining nor windy!! The annual international meet is happening on the indoor track tonight, I thought the outdoor track might have been busy with athletes using it to warm up etc but it wasn't and at one point I had it to myself.

This felt fairly tough. But I enjoy this session. Thankfully there is always a 400m jog ahead of each of the hard 400m laps. The legs didn't have the zip I'd hoped for this evening so I had to work a bit to tick of each of the fast splits.

Set 1: 40.11, 39.34, 80.53
Set 2: 41.42, 40.37, 80.35
Set 3: 40.44, 41.04, 80.06

In the next few weeks there's a 7x400 session. At around 80 seconds per 400 I'm starting to worry already.

Passed 300 miles for the year during Wednesday evening's session.

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | average 200m in 40.45, average 400m in 80.31 | N/A
Easy Run | 10.04M @ 8:00 | N/A
Easy Run | 4.08M @ 8:33 | N/A
Tempo 4M + Reps 4x(200R+200jg) | 10.28M @ 7:26 with 4.00M @ 6:28 | 71.35 kg
Long Run | 12.13M @ 7:35 | 70.80 kg

WTD 13.28 MTD 126.07 YTD 307.56

outforarun · 25-02-2018 10:53PM

Easy 8+ Miles

So today I completed 4 calendar weeks and 3 JD weeks of Half Marathon training. I still need to complete 2 more JD weeks from Phase 1. I had hoped to get out Friday after work in Athlone for 4 easy but I got caught up with work stuff instead. Having already conceded mentally that this week was going to be a very easy low mileage week I wasn't too upset. If I'm going to miss a run then this is the week to do it.

I was on single Dad duty up until around 5pm today so I didn't manage to get out Saturday. Still got to the park this morning so the sunshine wasn't wasted. Didn't get the runners on though until late afternoon. Legs were unsurprisingly stiff after 3 days without running. Bit of pain from under my right heel as well. I returned to the Park and watch the sun set as I travel up the length of Chesterfield. Exit at Castleknock Gate and eventually turn left onto College and Tower Road to descend to Chapelizod.

Not as cold out as I feared it might have been. Didn't really ever relax into this one legs not in the mood.

So my 40+ mile running week streak lasted 12 weeks. Fingers crossed I can string another 12 such weeks together starting from tomorrow.

M01 9:12
M02 8:16
M03 8:32
M04 8:19
M05 8:19
M06 8:10
M07 8:08
M08 8:08

Total 8.48M @ 8:21

JD Week 03 | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200jg+200R+400jg+400R+200jg) | average 200m in 40.45, average 400m in 80.31 | N/A
Easy Run | 10.04M @ 8:00 | N/A
Easy Run | 4.08M @ 8:33 | N/A
Tempo 4M + Reps 4x(200R+200jg) | 10.28M @ 7:26 with 4.00M @ 6:28 | 71.35 kg
Long Run | 12.13M @ 7:35 | 70.80 kg

WTD 21.76 MTD 134.55 YTD 316.04

outforarun · 08-03-2018 12:00AM

Easy 5 Miles

So last week was a write off. Combined with alow mileage week before that means this has been my weakest fortnight in a long long while. Two Tuesdays ago I started what I hoped would be week 4 of JD (week 5 of 18 calendar weeks), instead I managed an impressive 5 miles for the week.

I got out after work and the first hints of what the next few days' weather would look like had already started to arrive. A heavy shower of polystyrene like snow had fallen about 30 minutes before I stepped out. Footing was ok though and it wasn't too cold nor too windy.

M01 8:52
M02 8:20
M03 8:21
M04 8:10
M05 7:45

Total 5.02M @ 8:17

WTD 5.02 MTD 139.57 YTD 321.06

outforarun · 08-03-2018 12:24AM

JDW4 Easy 5 Miles

I was tempted two Wednesdays ago to risk a run in the snow but eventually opted not too, worry of slipping and picking up an injury proved stronger than the guilt of not running and I resigned myself to writing off the week. With crazy amounts of snow falling making just walking an effort, the guilt soon disappeared, this was out of my control.

So now I find myself at the start of the 6th calendar week in my 18 week build up to Cork, yet I've only completed 3 full weeks of JD Phase II. I know I'll recover but all the same this does make me anxious to get stuck in again. I'll complete 2 more weeks of Phase II before moving to Phase III.

Week 4 of JD expects 7x400 at R pace. However having done very little over the last two weeks I don't want to throw the legs into that session, so instead I'll first run week 5 of JD which calls for 3x(200+200+400) and then come back to week 4 next week.

It was good to get out again yesterday evening. The legs felt surprisingly good after the week off. The snow had pretty much all disappeared by now and I encountered only one slippy patch around my doorstep 5 miler. Each mile was faster than the last. There were a lot of runners, running against me along the Chapelizod Road tonight.

M01 8:43
M02 8:00
M03 7:48
M04 7:35
M05 7:24

Total 5.04M @ 7:53

Fourth Week of JD | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200R+400R) | |
Easy Run | |
Tempo 2x2M + Reps 4x200R | |
Long Run | |

WTD 5.04 MTD 5.04 YTD 326.10

outforarun · 09-03-2018 12:19AM

Reps 3x(200R+200R+400R)

Was woken up early Wednesday morning by a nasty cramp in my right calf. I could still feel some remnants of this when I set out for the track Wednesday evening so I was a little cautious and ready to abandon the session if the calf felt funny. Forgot to pack gloves but didn't need them in the end, surely the worst of the winter is over?

I complete my usual warm-up on the road and run two easy laps of lane 8 before hitting lap on the Garmin and getting stuck in.

The wind isn't very strong tonight but it would help me with the 200s. I always dread the 400s in this session but then end-up running them stronger than the 200s. I lost concentration during the second set, lost count and ran an additional 200 at speed.

The toughest part was probably the second 100ms of each 400 as this was run into a headwind. The calf was fine.

Next week I'll run the 7x400s, I'm dreading these already, no heroics just hit even the slow end of target pace.

Set 1: 40.30, 40.80, 79.32
Set 2: 40.70, 40.44, 39.77, 80.35
Set 3: 38.90, 41.05, 79.57

Average 200m in 40.28 @ 3:21 pace [5:24 min/mile]
Average 400m in 79.75 @ 3:19 pace [5:21 min/mile]

Fourth Week of JD | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200R+400R) | average 200 in 40.28, average 400 in 79.75 | N/A
Easy Run | |
Tempo 2x2M + Reps 4x200R | |
Long Run | |

WTD 13.58 MTD 13.58 YTD 334.64

outforarun · 16-03-2018 12:14AM

February Review

Disappointing month. A week on antibiotics, a weekend as a single dad and the first day of the Beast from the East all combined to ruin the good momentum I had built up since December. Better now than closer to race day I suppose.

The continued dark, wet, windy and cold weather also means diet was been more of the heavy winter variety rather than lighter spring variety. I don't feel like I'm making progress but I'll continue to place trust in the plan. Next race or parkrun will be interesting. Tempo runs have felt more comfortable than I'm used to, but I have suspected that last year I was running them too fast so I'll stick to current paces.

The only runs that I feel might be making a difference are the R runs, short but faster than any pace I've trained at before and I've been enjoying them.

Low mileage dents my prospects of hitting 2100 for the year, but there is ample time to rectify this.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 181.48 | 5.85 | 40.97 | 5.85 | 40.97 | 2150
February | 139.57 | 4.98 | 34.89 | 5.44 | 38.09 | 1986
March | | | | | |
April | | | | | |
May | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

outforarun · 16-03-2018 12:24AM

Easy 4 Miles

Last Friday's easy run in Athlone after work was a heavy legged one, no zip, nothing fluid about my form. I wore the Asteria's (because they are lighter and easier to carry to Athlone) and they felt flat. I've logged over 400 miles on them now, which is probably past their limit. Time to find a new pair.

M01 8:23
M02 8:16
M03 8:17
M04 8:01

Total 4.02M @ 8:14

Fourth Week of JD | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200R+400R) | average 200 in 40.28, average 400 in 79.75 | N/A
Easy Run | 4.02M @ 8:14 | N/A
Tempo 2x2M + Reps 4x200R | |
Long Run | |

WTD 17.60 MTD 17.60 YTD 338.66

outforarun · 16-03-2018 12:47AM

Tempo 2x2M + 4x200R

Good work-out on Saturday and logged over 11 miles in the process. Wore jacket but there was no need to and I wished I hadn't once I was in the guts of the session. Headed from home to the park and would run the fast bits clockwise around the Furze-OS-Chesterfield loop. So two times 2 miles at tempo.

The first 2 mile block is completed in 12:53, that's 6:26 pace, faster end of my tempo range (6:26 to 6:32). It feels comfortable enough although it feels long. For some reason 2 miles around this loop feels longer than 2 miles around the playing fields. Apart from being over-dressed, the conditions are good this morning. 2 minutes recovery and into the second 2 mile block.

This one is run a little slower in 12:56 @ 6:28 pace. I'm happy to run both blocks in sub 13. As seems to always be the case at the moment I don't feel light nor fluid, maybe this is the result of two low mileage weeks.

I run 2 minutes recovery after the second tempo block and then straight into the 200m repeats. The previous times I ran these sessions I had more of a buffer between the tempo piece and the repetitions. My 200s should be run between 41 and 42 seconds and I average 41.22, not looking at the Garmin during each 200m.

I run my cool-down from Furze back home via the S-bends. Legs feeling tired.

Total 11.35M @ 7:37

Fourth Week of JD | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200R+400R) | average 200 in 40.28, average 400 in 79.75 | N/A
Easy Run | 4.02M @ 8:14 | N/A
Tempo 2x2M + Reps 4x200R | 11.35M with 2M @ 6:26 and 2M @ 6:28, average 200 in 41.22 | N/A
Long Run | |

WTD 28.95 MTD 28.95 YTD 350.01

outforarun · 16-03-2018 01:10AM

MLR 12 Miles

Beers in the Conference Centre during the rugby. Then wine when neighbours came round for dinner, and nightcaps of hot toddy's made with Belarusan vodka. Not the best preparation for Sunday's run. Not surprisingly I postponed until the afternoon. Surprisingly in the morning I did manage to go indoor climbing on the climbing wall in Trinity. Tough but I could see how this could get addictive.

Headed out for 12 miles around 4 in the afternoon. Ran my usual 12 mile route (although I lost concentration and on mile 11 I exited by Islandbridge rather than Park Gate). This run felt long. Body was not happy with yesterday's treatment and it was letting me know. Felt no love for this one. Grim weather conditions didn't help and I was happy just to get it over with. A chore. Need to watch alcohol intake for the rest of this plan.

First 40+ mile week in a bit.

M01 8:47
M02 8:12
M03 8:22
M04 8:12
M05 8:15
M06 7:51
M07 8:01
M08 8:03
M09 7:51
M10 8:10
M11 8:01
M12 8:11

12.08 @ 8:10

Fourth Week of JD | Session Results | Post Run Weight
Easy Run | 5.02M @ 8:19 | N/A
Repetition 3x(200R+200R+400R) | average 200 in 40.28, average 400 in 79.75 | N/A
Easy Run | 4.02M @ 8:14 | N/A
Tempo 2x2M + Reps 4x200R | 11.35M with 2M @ 6:26 and 2M @ 6:28, average 200 in 41.22 | N/A
Long Run | 12.08M @ 8:10 | N/A

WTD 41.03 MTD 41.03 YTD 362.09

outforarun · 16-03-2018 01:27AM

Easy 4 Miles

This week I start my 5th and final week of JD's Phase 2. I spot that my midweek track session should be 5x400m and not 7x400m as I'd originally thought. This seems far less tricky but I'm still a little apprehensive, these have 400m jog recovery but each 400 needs to be completed between 82 and 84 seconds.

I start the week in rare sunshine with a lunchtime 4 miles, my lap to and around the playing fields. Even with the sun I didn't really enjoy this as the legs again felt fairly leaden. Felt a little bit better for the last half-mile. Overall pace is actually slower than prescribed (slow end of easy pace is 8:33), but for an easy run I'm not concerned.

M01 9:25
M02 8:37
M03 8:08
M04 8:17

Total 4.03M @ 8:37

Fifth Week of JD | Session Results | Post Run Weight
Easy Run | 4.03M @ 8:37 | N/A
Reps 5x400R | |
Easy Run with 6x100m | |
Reps 4x200R + Tempo 4x1M + Reps 4x200R | |
Long Run | |

WTD 4.03 MTD 45.06 YTD 366.12

outforarun · 16-03-2018 01:56AM

Repetitions 5x400R

Wet and windy again. This never ending winter continues. Back on the track in AIT for this one. I wasn't sure what to expect from this. Target for each fast 400m is 82 to 84 seconds. I will have a full lap between reps to recover.
I finish my warm-up with a couple of lane 8 laps and these tell me I'll have a stiff headwind to deal with along the home straight and through the first bend. Busy enough tonight with the Fit for Life group lapping.

The first 400 goes well, although at 80.17 I run it too fast. The final 100m are tough as I strain into the wind my form turning messy. I had to exit into lane 2 to overtake at points. I more or less fully recovery on my recovery lap.

The next 400 come home on target in 82.45. The last 100m are getting tougher.

Too fast on the third rep. The reps starting to follow a pattern: first 100m are smooth enough despite a crosswind, I find pace here and try to focus on establishing some neat form. The back straight I don't ease off and enjoy the wind assistance. 200 to 300 it starts to get tough, lungs working. The last 400 are a test. I try not to lose pace at the end. This wind ensures high effort finishes if not high speed finishes.

Reps 4 and 5 are both back on target. These were fairly tough. On the final rep the legs were starting to feel a bit jelly like.

I enjoyed this. I probably could have done 7 of these but I was happy to stick to the plan and call it a night after 5. Average rep pace for the evening was just a fraction too fast.

Rep 1 in 80.17 @ 3:20 [5:22]
Rep 2 in 82.45 @ 3:26 [5:31]
Rep 3 in 81.59 @ 3:23 [5:28]
Rep 4 in 82.49 @ 3:26 [5:31]
Rep 5 in 82.73 @ 3:26 [5:32]

Average 400 in 81.87 @ 3:24 [5:29]

Fifth Week of JD | Session Results | Post Run Weight
Easy Run | 4.03M @ 8:37 | N/A
Reps 5x400R | average 400m in 81.87 | N/A
Easy Run with 6x100m | |
Reps 4x200R + Tempo 4x1M + Reps 4x200R | |
Long Run | |

WTD 11.84 MTD 52.87 YTD 373.93

outforarun · 17-03-2018 12:49AM

Easy 4 Miles

The office was all but vacated this afternoon when I headed out for 4 miles after work. Usual post work route. Legs feeling a little better this afternoon. On occasion the sun tried to make an appearance and when it did it was warm. For the second week in a row I have a post run shower that is very much on the cold side of lukewarm. I guess hot water is turned off come Friday afternoon.

Completely forgot that I had strides scheduled today. I'll find a home for them next week.

M01 8:29
M02 8:16
M03 8:15
M04 8:07

Total 4.08M @ 8:15

Fifth Week of JD | Session Results | Post Run Weight
Easy Run | 4.03M @ 8:37 | N/A
Reps 5x400R | average 400m in 81.87 | N/A
Easy Run with 6x100m | 4.08M @ 8:15 | N/A
Reps 4x200R + Tempo 4x1M + Reps 4x200R | |
Long Run | |

WTD 15.92 MTD 56.95 YTD 378.01

2012 4 Races for 4 PBs

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