Often becomes easy when the easy is often..

Lazare · 03-09-2018 12:03pm

Thanks guys, still buzzing after it.

ariana` · 03-09-2018 12:17pm

Lazare wrote: »

Thanks guys, still buzzing after it.

Enjoy that feeling - you earned it. Well done again.

Lazare · 06-09-2018 1:17pm

Rest Mon, 3m Tue, 4m Wed.

Ran this week's Q1 this morning, a day later than normal after Sunday's effort.

Plan was 5m easy, 9m at MP, 2m easy. Was tough, couldn't manage to hold pace for the 9m, just one of those days I guess.

Felt the right leg seize up a bit at about 8 miles, had to stop briefly to shake it out, not too concerned.

Lazare · 07-09-2018 9:02pm

Ran a little over 2 miles tonight with the bambito in the buggy to complete the prescribed 36 miles for the week. Also wanted to see how the right calf felt as it was giving me a bit of jip yesterday morning. No issues, although, hard to guage after a couple of miles.

Mulling over something here. This weekend's Q1 is a 130 - 150 min easy run.

I want to run it tomorrow, I feel good enough to run it tomorrow. Just a little concerned about having just ran 16 miles yesterday.

JD recommends at least two easy days between Q sessions, actual text is 'make an effort to always have 2 or 3 E days between Q days'

Yesterday's session was at 5am, that's pretty much Wed night innit?

Lazare · 08-09-2018 9:32pm

Pushed it out to 5pm for that extra few hours of rec.

Week 12, Q1.

Parked at the top of Corkagh and planned to exit and run towards town for 70 mins and turn around but decided after a minute or so just to keep lapping the parkrun course.

Plan was 130 - 150 mins of easy running. Ran 140 mins at 6:17 average.

The oul central governor is a strange thing. In a race scenario it lets loose when it senses safety, gives you a burst of energy on the home stretch, it's a beautiful thing.

Weird thing today though, and I think it's happened me before on a long run. I ran the 4th lap of the course fairly comfortably, there were a few tough segments during the run but nothing I couldn't overcome. I felt quite strong with about 10 mins to go but as soon I turned to head for the carpark and looked down at 3 mins left, BOOM, pain. All of a sudden it became a torture, as soon as I looked at the watch.

The exact opposite of a race scenario. It's like the CG is saying 'right, that's it, you're on your own'

Good to get it done.

Lazare · 10-09-2018 9:40pm

Switching to old money from here on in, need to speak the language. Plan on using the same type of paceband as last year, had to convert it then and handwrite them. I had km paces but was using mile markers and it led to a minor bit of confusion at times. Best to get used to it now.

Paces so are..

Easy: 9:17 - 10:30
MP: 8:36
Threshold: 8:03
Interval: 7:24
Rep: 6:50

Lazare · 11-09-2018 4:44pm

Really need to nail tomorrow morning's Q2.

15 miler with 10 MP miles in the middle. Really struggled last week to maintain marathon pace. Need to be nailing these. Right calf was niggly last week and seems fine now so maybe it was that.

Looking forward to attacking it anyway.

Baby75 · 11-09-2018 6:06pm

Lazare wrote: »

Really need to nail tomorrow morning's Q2.

15 miler with 10 MP miles in the middle. Really struggled last week to maintain marathon pace. Need to be nailing these. Right calf was niggly last week and seems fine now so maybe it was that.

Looking forward to attacking it anyway.

Good luck Lazare and enjoy it I am sure you will nail it

Kellygirl · 11-09-2018 6:18pm

Lazare wrote: »

Really need to nail tomorrow morning's Q2.

15 miler with 10 MP miles in the middle. Really struggled last week to maintain marathon pace. Need to be nailing these. Right calf was niggly last week and seems fine now so maybe it was that.

Looking forward to attacking it anyway.

Best of luck with it. You are possibly finding it harder too being so early in the morning so I’d guess the effort is there anyway which is the most important thing.

Lazare · 11-09-2018 8:07pm

Thanks guys.

Maybe so K, although I generally find things easier in the mornings, so used to it now. Evening running sometimes feels a chore.

Lazare · 12-09-2018 8:25am

Really is all about mindset isn't it.

Went into this this morning believing I was gonna nail it and I nailed it.

2m easy, 10 mile marathon pace, 1 mile threshold, 2 mile easy. Forgot about the threshold mile yesterday.

Was a tough run but found I was comfortably able to hold pace.

I read Murph in his well the other day stress how important it was for him to nail his long sessions, that they stood to him. After flunking last week's I felt this was a decider.

Belief.

Baby75 · 12-09-2018 8:33am

What the mind believes the body achieves

well done C, its great when you nail the paces

Sheep1978 · 12-09-2018 8:47am

some man for the early starts. Well done

Lazare · 15-09-2018 8:37pm

Rested Thursday. Ran 4 miles easy @ 9:55 on Friday morning to finish the week out on the prescribed 36 miles.

Q1 this morning.

3m easy, 12m MP, 1m easy.

Surprised myself with this one, woke up feeling a bit crappy this morning, IBS was acting up. Was gonna postpone until Sunday, was actually dreading it.

Decided to do it and set off for Corkagh parkrun. Felt great straight away so the confidence grew. Ran parkrun easy then set off for another four laps of the course.

Found myself struggling to stick to MP, which is unusual for me, ran the MP section a touch too fast at 8:26 average. MP is 8:36.

Considering an A goal of 3:40/3:42 after it. No fuel, minimal water and not a decent rest before and it felt quite comfortable.

With a taper, full fuel and good rest maybe that should be the target. I'll reassess closer.

Murph_D · 16-09-2018 8:24am

Yellow top?

Lazare · 16-09-2018 9:28am

Murph_D wrote: »

Yellow top?

Yep, yellow singlet, black shorts. Ran parkrun in a black top though. Read you were there yesterday, did we run by each other?

Murph_D · 16-09-2018 12:27pm

I ran the first half of the course in reverse to cool down. Exchanged a nod with runner in yellow top also cooling down, near the cycle track. I was in a purple parkrun volunteer top.

Lazare · 16-09-2018 1:32pm

I do remember passing a guy there alright, but I ran by there at about 10:15. Plus, was just on the first MP mile.

Murph_D · 16-09-2018 6:49pm

Lazare wrote: »

I do remember passing a guy there alright, but I ran by there at about 10:15. Plus, was just on the first MP mile.

Sounds about right timewise!

Lazare · 16-09-2018 8:02pm

Haha, belated 'howya Murph'

Murph_D · 17-09-2018 10:16am

Lazare wrote: »

Haha, belated 'howya Murph'

Likewise!

Lazare · 18-09-2018 6:06pm

Picked up a toddler back to playschool head cold, a bummer but it's mild enough. Tomorrow's Q2 is a relatively short 11 miler so I should be ok.

Plan for the half on Sat which I'm open to critique on is to run it at 3:40 pace with 3 miles easy beforehand and a mile or two afterwards.

If it feels comfortable I'm going to target it, if it doesn't I'll drop back to 3:45.

Just not sure if, say it does feel comfortable it really tells me anything.

skyblue46 · 18-09-2018 10:30pm

Lazare wrote: »

Picked up a toddler back to playschool head cold, a bummer but it's mild enough. Tomorrow's Q2 is a relatively short 11 miler so I should be ok.

Plan for the half on Sat which I'm open to critique on is to run it at 3:40 pace with 3 miles easy beforehand and a mile or two afterwards.

If it feels comfortable I'm going to target it, if it doesn't I'll drop back to 3:45.

Just not sure if, say it does feel comfortable it really tells me anything.

I don't think it tells you anything. With less than 6 weeks to go you will probably find a half at PMP fairly easy. I really think you should race it as best you can. 3:40 pace is slower than your half last year. What could it tell you?

Lazare · 19-09-2018 1:05pm

skyblue46 wrote: »

I don't think it tells you anything. With less than 6 weeks to go you will probably find a half at PMP fairly easy. I really think you should race it as best you can. 3:40 pace is slower than your half last year. What could it tell you?

You're right. Maybe I do need to race it. Will give it a bit of thought over the next day or so.

I'm guessing sub 1:40 should be a target? What would you suggest?

Lazare · 19-09-2018 1:19pm

4 easy miles yesterday, week 13's Q2 this morning.

45 mins easy, 2x 2mile @ threshold with 2 min rest, 1m at threshold, 1m easy.

Fairly wild out, took a peek out the back garden and saw trees in the distance blowing all over the gaff. Was thinking of abandoning but with the half this weekend it was my only shot at it.

Route is fairly well sheltered, only ran headlong into it occasionally, got side swiped a few times though. Managed the pace so all's good.

Will try get 9 easy miles in before Sat to round it out.

Baby75 · 19-09-2018 3:57pm

Well done getting out in that mad wind today

skyblue46 · 19-09-2018 9:57pm

Lazare wrote: »

You're right. Maybe I do need to race it. Will give it a bit of thought over the next day or so.

I'm guessing sub 1:40 should be a target? What would you suggest?

Definitely...what does your 10 mile time predict?

Lazare · 19-09-2018 10:27pm

skyblue46 wrote: »

Definitely...what does your 10 mile time predict?

Just checked McMillan and it predicts a 1:41:38.

That's a 5 min pb almost, 10 mile was a 4 min pb so it sounds fairly accurate.
Maybe a 1:40 is slightly out of reach, just realising it was my 10 mile pace. Did think afterwards that I could have held it for a bit, an extra 3 miles? Dunno.

What I want from this is confidence in a 3:40 target. Will I risk that by shooting for 1:40 and failing? Would I be better off targeting that prediction?

Will need to shake this cold by then either way, which I should.

skyblue46 · 19-09-2018 10:48pm

Lazare wrote: »

Just checked McMillan and it predicts a 1:41:38.

That's a 5 min pb almost, 10 mile was a 4 min pb so it sounds fairly accurate.
Maybe a 1:40 is slightly out of reach, just realising it was my 10 mile pace. Did think afterwards that I could have held it for a bit, an extra 3 miles? Dunno.

What I want from this is confidence in a 3:40 target. Will I risk that by shooting for 1:40 and failing? Would I be better off targeting that prediction?

Will need to shake this cold by then either way, which I should.

Yep. Target 1:42 pace and see can you finish strong. 4:50 per km sounds good

Lazare · 22-09-2018 3:00pm

Lazare wrote: »

Just checked McMillan and it predicts a 1:41:38.

That's a 5 min pb almost, 10 mile was a 4 min pb so it sounds fairly accurate.
.

It was a bit off. Came home in 1:41:32.

Delighted with it obv, training is working, gives me huge confidence in attacking a 3:40. Going to change my paces to suit that from here on in.

Chatting to my friend Eoin (Tunguska) and he recommends sandbagging the first half and aiming for a 1:52/1:47 split.

I'm going to set the pace band up to reflect that, it's a similar plan to last year and I pulled it off, so here's hoping.

Cheers Sean for your advice, so glad I raced that now. You're right, I don't think running it at 8:24 would have given me anything.

Off to Spain on Tuesday for a couple of Q sessions in the sunshine.

Lazare · 22-09-2018 7:01pm

Sorry if this sounds gloaty, I hope it doesn't.

One thing that had me buzzing today, and full of encouragment was, I checked the watch going through the 5 mile marker and I was through in 38:25 or thereabouts, almost a minute quicker than my Raheny time from last year.

I was goosed after that race, gave it everything, was over the moon with my time.

Mad how much you can improve.

The training works guys, it's magic.

Kellygirl · 22-09-2018 8:14pm

Well done again C. I was thrilled for you when I saw your finish time. Do you intend beating McMillan’s prediction in DCM too?

Lazare · 22-09-2018 8:44pm

Kellygirl wrote: »

Well done again C. I was thrilled for you when I saw your finish time. Do you intend beating McMillan’s prediction in DCM too?

Thanks a mill K.

God I don't think so. predicts a 3:33.

I think I'm verging on over ambitious as it is aiming for an 18 minute pb.

BrownEyes79 · 22-09-2018 9:23pm

Lazare wrote: »

Sorry if this sounds gloaty, I hope it doesn't.

One thing that had me buzzing today, and full of encouragment was, I checked the watch going through the 5 mile marker and I was through in 38:25 or thereabouts, almost a minute quicker than my Raheny time from last year.

I was goosed after that race, gave it everything, was over the moon with my time.

Mad how much you can improve.

The training works guys, it's magic.

You’re allowed to gloat as much as you like C, absolutely delighted for you today, you ran a brilliant race, enjoy the beers!!

Lazare · 22-09-2018 9:39pm

BrownEyes79 wrote: »

You’re allowed to gloat as much as you like C, absolutely delighted for you today, you ran a brilliant race, enjoy the beers!!

Likewise, you ran a fantastic race yourself!! Hope you're still basking in the afterglow

Lazare · 26-09-2018 6:26pm

Moved up to a VDot of 42.

New paces as follows..

Easy 9:10 - 10:17

MP 8:28

Threshold 7:52

Interval 7:17

Ran 4 easy miles yesterday morn then flew to Spain in the afternoon.

Did week 14's Q1 this morning. Was pretty tough. Was 26° starting out, did cool a little but was damn glad when it was over.

Workout was 2m easy, 2m @ threshold, 60 mins easy, 2x 1m Threshold with 1 min rest then 2m easy.

14.3 miles. Threshold bits were tough, particularly the second ones, was a few seconds off the pace but I'm ok with that given the heat, effort was there in spades.

Last two easy miles were at 10 min pace and it felt like I was pulling a car. Jumped straight into a cool pool afterwards. Then had a big burger with a fried egg in it. Yup.

I feel I'm really putting the work in with this, it has to pay off.

ariana` · 27-09-2018 10:56am

Lazare wrote: »

Thanks a mill K.

God I don't think so. predicts a 3:33.

I think I'm verging on over ambitious as it is aiming for an 18 minute pb.

Not at all C. You're flying with the training and the races show seriously good form, no reason to think you're being over ambitious at all.

Lazare · 27-09-2018 11:42am

ariana` wrote: »

Not at all C. You're flying with the training and the races show seriously good form, no reason to think you're being over ambitious at all.

Thank you E.

I'm happy that I've settled on a target that feels like a challenge. If I hit it I won't be left with a feeling of what if.

Lazare · 03-10-2018 2:18pm

Ran 5 miles last Thursday and felt that extensior tendon pain again afterwards. Decided to rest up and ice it. Had thoughts of moving the Q1 to Sunday but it swelled up on Friday. Decided to fully rest it until I got back to Dublin.

Went out a short while ago to do an easy 6 miles and felt the beginnings of it after half a mile so abandoned and turned back.

Wasn't too concerned while resting it but am now.

Going to have to rest up again until Saturday, then see how it feels.

Sheep1978 · 03-10-2018 2:20pm

Hopefully nothing serious or long term C

skyblue46 · 03-10-2018 2:34pm

With a bit of luck the fact you stopped so soon after feeling it will be important. Any physio planned or just Dr Google?

Lazare · 03-10-2018 5:42pm

skyblue46 wrote: »

With a bit of luck the fact you stopped so soon after feeling it will be important. Any physio planned or just Dr Google?

Hopefully buddy. No physio planned just yet, have it strapped up here, will rest for another couple of days and see where I'm at then.

Lazare · 06-10-2018 9:18am

Had to pull the plug on a 20 miler 8 miles in. Began to hurt bad.

Pretty gutting tbh.

I'll have to rest up. I'll keep up the s&c, maybe try get some swimming in or something and just hope. Not sure where that leaves the A goal at this point with 2x key sessions missed. We'll see.

Meh.

Baby75 · 06-10-2018 9:44am

Lazare wrote: »

Had to pull the plug on a 20 miler 8 miles in. Began to hurt bad.

Pretty gutting tbh.

I'll have to rest up. I'll keep up the s&c, maybe try get some swimming in or something and just hope. Not sure where that leaves the A goal at this point with 2x key sessions missed. We'll see.

Meh.

So sorry to read this C, but possibly time for physio and dust off the bike and cycle if you can as well as S&C which tendon in the foot is it again

Lazare · 06-10-2018 10:04am

Baby75 wrote: »

So sorry to read this C, but possibly time for physio and dust off the bike and cycle if you can as well as S&C which tendon in the foot is it again

Thanks N. It's the extensior. Pain is at the front of the ankle, top of the foot, on the bend. Hurts when I point toes up.

Lazare · 06-10-2018 11:52am

Just off the phone to Marian swimming pool in Ballsbridge. They do deep water running classes on Mon evenings.

Gonna go one better than Jesus and run on water.

Putting my mind at ease a little.

Baby75 · 06-10-2018 12:34pm

Lazare wrote: »

Just off the phone to Marian swimming pool in Ballsbridge. They do deep water running classes on Mon evenings.

Gonna go one better than Jesus and run on water.

Putting my mind at ease a little.

Sounds like a good plan and ice that tendon and see if that helps as well

Lazare · 06-10-2018 12:43pm

Baby75 wrote: »

Sounds like a good plan and ice that tendon and see if that helps as well

Just took the pack off a few mins ago.

Baby75 · 06-10-2018 12:46pm

Lazare wrote: »

Just took the pack off a few mins ago.

The joys of it :cool: I hope a little rest settles it

Wubble Wubble · 06-10-2018 1:06pm

Sorry to read this C. Best of luck with the swimming.

Often becomes easy when the easy is often..

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