Shotgun 2020

Thursday 17 January
Plan: Tempo 6 miles @MP
Actual: Tempo 6 miles (7.04 miles total)

Yesterday was a rest day but a long one up and down the Motorway. Plenty of energy today but the rib was sore. Anyway, no excuses and I had an hour window to get this done. No room for a warm up so I used the first mile to get into the 6 miles tempo. The purpose of this tempo run is to run it at PMP, planned marathon pace. I have no idea what that is so I should use HR as a guide or feel the effort to gauge a realistic pace goal. I did neither :rolleyes:

I had 6:40 pace marked into the plan for when I thought I'd seriously be going for sub3 (pre hamstring injury). Knowing that would be a real challenge, I opted to try and keep it under 7 minute pace. The first mile was too fast but it got me into a tempo rhythm. I ran to a local 1.5 mile loop to avoid too many traffic light stops. I should have dropped the effort to what felt like marathon effort but I didn't let off. When I dropped a gear it went above 7 minute miles and I should have just been content to run that. Instead I pressed on. Miles 1-4 felt ok and mile 5 and 6 were tough. Overall it felt closer to 10k effort than marathon effort. I'm happy to get the 6 miles done at a tempo but I over cooked it. My heart rate average was 164 for the later miles and that is actually similar to my half marathon and marathon pb effort but it felt like harder work. I'm not fit enough to maintain that.

Tempo miles
6:34, 6:33, 6:43, 6:39, 6:36, 6:27

Rookie mistakes today :rolleyes: At least I have 2 easy runs before the next session. The program repeats this run for the next 2 weeks before it increases to 7 miles @MP. I have opportunities to get it right yet.

Saturday 19 January
Plan: Easy 6 miles
Actual: Easy 6.08 miles @7:51

Misty, cold and miserable. Just getting miles done before breakfast. Busy day before another epic game at Thomond Park.

Sunday 20 January
Plan: Long Run 10 miles
Actual: Long Run 10.38 miles @7:10

I missed the morning window again. Rubbish sleep. 2nd day without pain killers and the rib just uncomfortable. Sneezed without thinking during the day and ouch! Dragged my sleepy self out of bed reluctantly and got the gear on only to see wind and rain. Easy decision, back to bed.

I wanted to stay on track though so it meant a late one after the kids were asleep. This time it was baltic, calm and dry and I ran under a full moon. The program target pace for LRs is 7:17 but I didn't feel confident of hitting that. It was immediately freezing and mile 1 was just about getting warm but 7:16 was bang on. Mile 2 was too quick but I settled at target pace for the next 4 and felt great. It felt comfortably aerobic and I even held back a bit. I knew the hills were in the last 4 miles so I worked for them. Miles 7 and 8 were a bit quick considering the hills around Castletroy and it made the last 2 more work. For a finish the hamstrings were a little tight but I felt pumped to get it done and at a good clip, 154 avg HR and my best cadence of the week.

Week 3 done and dusted. Weigh in 78.7kg woop. All good, except the stupid rib.

Mile Splits
7:16, 6:59, 7:16, 7:14, 7:10, 7:14, 7:05, 7:04, 7:16, 7:09

Mileage summary: Actual (Plan)
Week 3 : 46.94 (42)
Total program : 125.21 (109)

Wednesday 23 January
Plan: Rest Day
Actual: Intervals 6x800m (8.72 miles total)

I felt a bit off yesterday (everyone in the house with head cold symptoms) so I swapped today's rest day with yesterdays interval session and got a decent nights sleep. Its the same volume of intensity, 4.8k, and I didn't think the jump from 600m to 800m would be so tough. I found this really hard work today. It was and is positively miserable outside and it was pre breakfast but that matters little. I figured if I could hit 3 minutes or just below for each rep that would do. **I more or less hit the target paces but rep 3 was a case of thinking I was way off and boosting the last 100m. On the last rep I mistook the pace alert for the end of the rep and eased off a tad early.

Truth be told I just found these harder than last week. I was breathing very heavily and the rib hurt and that was a factor. I also approached them wrong. On the 400s 2 weeks ago I went off hard and settled and by the time 400m came around I was comfortable. Over 800m I burned too many matches for the first 200, I then settled too much only to have to push on again the last 100m. Next week I'm going to try and run them steadier, within the pace range :rolleyes:

A note on the program. 3 weeks in and I'm enjoying it. Today is the first "fatigue" kind of day I've had. I rejigged this week a little as it only has 2 sessions. Without a long run on Sunday I could push the planned Thursday Tempo out a day.

6x800m w/400m recovery
Target pace 5:52-6:00
rep#|rep time|avg pace
1|2:54|5:50
2|2:55|5:54
3|2:57|5:57
4|2:53|5:49
5|2:54|5:51
6|3:01|6:03


**Edit: Eh I missed the target pace on 4 of 6 so I class this session as a fail!

Saturday 26 Jaunary
Plan: Easy 8 miles
Actual: Easy 8.39 miles @8:10

0530 start, hard to get out of bed for this. After a reluctant first mile plod, it was a nice loop of the city taking in the touristy spots and graffiti spots. I like talented graffiti. It was otherwise just miles. Headwind was a chore and 2 decent hills sapped my breath away.

I'm rotating 2 pairs of New Balance 880v7 all rounders for chugging out miles. A grey and a blue pair. The grey pair have about 500m on them but quite worn on the mid to fore foot. The shoes are grand for a few more hundred miles but skidding up the wet promenade this morning made me think, dry conditions only. On the lookout now to bring another pair of something into rotation.

Monday 28 January
Plan: Easy 6 miles
Actual V Easy 7.35 miles @8:39

Lovely blue sky out there now, though it is Baltic. Out at 6 this morning to run in the cold rain again. I kept thinking about feeling warm sun and feeling fit this summer and by the time I stepped out of my day dream the rain eased off to be replaced by a biting northerly. It was an out an back so I began to defrost after the turnaround. Pretty uneventful miles until a joke on 2fm about January being 214 days long made me laugh out loud over and over, running up a hill, in the dark, in the cold. A walker in a big jacket with a furry hood passed on the other side of the road and must have though I was mad!

Good start to week 5

Thursday 31 January
Plan: Tempo 6 miles @MP
Actual: Tempo 6 miles (11.02 miles total)

3rd attempt at this Hanson's tempo run and dialing in the marathon pace. That target is a WIP. The program does 6m for a block of 3 weeks then 7m for a block then 8 etc.. up to 10m tempo for the last 3 weeks.

I opted for a straight out and back the Cabra/Navan roads to avoid the city and constant stops, obstacles etc.. Manky day. I was conscious of a wind pushing me out the road that I would have to run into on the way back. After 2 miles easy I focused on finding a groove and did. Finally a comfortable but aerobic tempo! The 3m out finished down a long hill and I knew mile 4 would be tough. Turnaround and back up the hill into the wind was a slog but once back on the straight road I settled again into a rhythm with cadence and effort. The wind was not too bad but a few gusts and sleet showers were brutal. Still, it felt good to find a pace and hold it. Could I do it for a marathon? Hell no, but that's 13 weeks away and I had a bit in the tank. I missed the turnoff for my hotel so had to circle the block, another mile in Dublin, for a 3 mile "cool down" (I was already frozen). Pleased with this run, the rest day yesterday was needed.

There were points above the aerobic threshold, hills, gusts of wind etc but I dealt with them. The program is on track and I feel good. I absolutely must start S&C soon though.

Tempo miles this week - Avg 6:46 - Better control
6:48, 6:45, 6:47, 6:47, 6:43, 6:46

Tempo miles last week - Avg 6:50 - Tapered but inconsistent
6:51, 6:39, 6:50, 6:46, 7:03, 6:51

Tempo miles 2 weeks ago - Avg 6:36 - Way too quick, more like 10k effort
6:34, 6:33, 6:43, 6:39, 6:36, 6:27

Sunday 3 February
Plan: Long Run 12 miles
Actual: Long Run 13.16 miles @7:14

Out at 7 as planned 10hrs after last night's steady run. I warmed up down to the start of the GLR route and took in 12 miles of the second half at a good clip. The legs were not fresh and it was work from 6 miles on. I had planned to eat a gel after an hour but was tempted at 7 miles as I struggled to hold the target 7:17 pace. I held off to the hour and ate it slowly over a few minutes. A GU caffeinated vanilla gel. It went down fine. By the end of mile 10 it kicked in and I had the energy to keep it up. Actually miles 11 and 12 were a bit quick but every time I checked the watch showed 7:20-7:25. They also felt like much later marathon miles than 11 and 12. Very happy to get it done ahead of a busy day.

Splits: 7:21, 7:10, 7:16, 7:14, 7:14, 7:16, 7:19, 7:11, 7:08, 7:21, 7:04, 7:08, 7:18.

Half marathon dusted off in 1:35 before breakfast. Weigh in at 78.6. Overall a bit more fatigue in week 5 but hit the mileage target over 5 runs and completed the 3 key sessions.

Mileage summary: Actual (Plan)
Week 5: 49.84 (47)
Total program : 227.27 (201)

Tuesday 5 February
Plan: Intervals 4x 1,200m
Actual: Intervals 4x 1,200m (9.67 miles total)

Again I was dreading these. Just not feeling 100% and a bit of a cough back to annoy me. Plus the weather sucks. Nothing but to get out the door and get on with it. After 2 miles warm up I got stuck in. 4 weeks ago the reps were one and a half minutes and now they are 4 and a half. Could I hold on to target pace? Rep 1, check, but it was hard and the lungs were burning. Then, strangely I found a groove for reps 2 and 3. They were still bloody hard but I settled into the target pace and just kept working. The wind seemed to stop. It came back for the final rep though and this one broke my heart. I willed the watch to beep and release me from the pain and when it finally did I stopped and gulped air. I set off again immediately to keep going. 3 miles to cool down back up town, up hills, into the wind, was tougher than usual. I'm happy its done. It went better than expected but I feel smashed now.

Tomorrow is a day off running.

4x 1,200m w/400m recovery
Target pace 5:52-6:00
rep distance|rep time|avg pace
1,200m|4:22|5:52
1,200m|4:24|5:44
1,200m|4:24|5:55
1,200m|4:26|5:57

Thursday 7 February
Plan: 7m MP Tempo
Actual: 9.29 miles w/7m @6:44 avg

This turned out better than expected, albeit the expectation was pretty low. Pretty disrupted sleep and I was awake at 0430. I had an ambitious 0530 alarm set so I just got up, crept down the stairs and pulled the gear on sleepily. I opened the door to feel cold vertical rain, and promptly closed it again. I needed another layer and some motivation. This was to be 11 miles with 7 at a MP tempo. I pocketed a gel too just in case.

Layer on, some beats in the ears and I set off. Thankfully the heavy shower abated. I did the last 3 weeks of 6m tempo on a flat loop but decided to take on a bit more challenge as I need to be realistic about it. The body and mind were unwilling but my legs thankfully walked out the door and started running. My mind caught up about a mile later when I stepped into a cold filled pothole and went over on my right ankle. Great, a cold wet sock and shoe just made this silly o clock even better. The real kick in the nuts came towards the end of the 2m warm up when I realized I'd be starting the tempo on a hill and into the wind. Great planning Mike! :rolleyes:

I struggled to find the right pace/effort for the first mile that came in on 6:46. On target but matches burned. I entered the Raheen Industrial Estate where I planned 2.5 long loop that took me through it and back out on the road by the motorway. The next mile was a bit sheltered and flatter and 6:36, too quick. I tackled the hill in the park for the first time but didn't enjoy much recovery on the downhill that followed. Out onto the main road and the wind was sideways for half a mile but right behind me for another half mile back into the park. 6:45, 6:40 for the next 2m, a bit quick but I felt more relaxed and settled into the effort.

Back over the park hill again was a 6:50 and felt better despite a sudden heavy cold shower. Overall I spent 26 mins in zone 4 effort. The marathon effort reaches into that, but the lower end and for hills and last 10k. So still over cooked but I'm starting to get a grip on pace/effort and still lots of time to figure it out. Finished this before 7am and I was fairly hungry, wet and sleepy.

Mile Splits (HR)
6:46 (158)
6:36 (165)
6:45 (165)
6:40 (167)
6:50 (160)
6:48 (155)
6:38 (156)

Friday 8 February
Plan: Easy 6 miles
Actual: Easy 6.26 miles @8:08, time 50:55, HR 141

Pretty hairy out there! I saw some blue sky behind the latest dark downpour and bolted. I immediately met the brunt of the wind for half a mile before urban shelter. By mile 2 I was in the countryside climbing a long hill, enveloped by trees for cover. I turned away from the wind after cresting the hill and the noise stopped..

A thing about running
As soon as the noise of the wind stopped I caught sight of a tiny rippling stream running down the hill at the side of the road. I followed it in silence to the bottom and its exit through a drain, mesmerized by its singular travel. A moment of serene, effortless running, that I felt I could hold forever...

When I looked up I noticed everything. The sound of the wind through the tree branches, the soaked hills across the fields, the last fat raindrops from the disappearing dark clouds. The miles just breezed by and soon enough on the return journey I met the stream again, incessant. I didn't even feel the climb. Back down the long hill I acknowledged a runner ascending, that I had passed in the other direct some time ago. Before I knew it I was leaning into the wind over a bypass and savoring the last piece of dry daylight I'll see today.

The pace on the last 4 miles... 8:12, 8:13, 8:13, 8:13... in the zone

Sunday 10 February
Plan: Easy 8 miles
Actual: Easy 8.96 miles @7:55

Sun, wind, hail and rainbows.
This should have been easier but miles 3, 4 and 5 were all leaning into the wind, including a savage brain freezing horizontal hail shower. The reverse 3 mlies felt like I had a propellor on my back. The right quad felt a bit dead or strained. I need to take it very easy tomorrow and make the right call on the speed session Tuesday. Overall despite the gnarly cold wind, it was a grand run, except for the quad.

57m this week is my biggest run week ever. Weight down to 77.7kg which is my lightest in 7 years. On top of 7hr16 running I did an hour of swiming and an hour of S&C. Overall the fatigue is fine but this week it steps up a little.

Mileage summary: Actual (Plan)
Week 6: 57.35 (49)
Total program : 285.61 (250)

Monday 11 February Session 2
Swim 1,900m

Masters session. Basically demoted myself down a lane and actually finished a session. The warm up was lots if kicking. Lead out for 2 sets off 200m/150m/100m/50m more or less holding 1:35-1:36 pace until a fade to 1:38-1:39 at the end. I dropped back into the group for a few short max sprints. Just as well as the cramps came on as usual. Everyone gearing up for the National Champs in 2 weeks while I'm just starting. Really great vibe about the club. Hard but social session and I look forward to them.