2012 4 Races for 4 PBs

Week 1 Session 1 [Target Easy 3M @ 8:35]

Auspicious start. I'm about 200 yards into mile one of 18 planned weeks of training when a car pulls up and asks for ..... the Cork Road! I give directions and continue on my own road to Cork. 3 miles easy. After the 4M+ early runs last week it was easy to get up this morning to tackle just 3 miles. Paced well on effort.

Feels good to have started proper.

M1 8:51
M2 8:17
M3 8:26

Total 3.02M @ 8:31

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 5M @ 7:45||
LSR 10M @ 8:45||

Tough to get up and out this morning. Mild but some heavy gusts of wind. Apart from some slightly stiff calf muscles on mile one this run was exactly what an easy run should be, easy. Just about worked up a sweat.

Today's run will be my last early morning run for a while. We've a relation visiting for the best part of two weeks, which means next week I'll be able to get out in the evenings after work. Rest up now till Saturday. I'm loking forwrad to the weekend's running even if I'm a bit anxious already about my first proper PMP.

M1 8:41
M2 8:25
M3 8:24

Total 3.01M @ 8:30

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30|5.05|7:58 with 2M @ 7:24
Easy 3M @ 8:35|3.01|8:30
PMP 5M @ 7:45||
LSR 10M @ 8:45||

Spent a lot of time this week wondering if I should try run even slower on my LSRs. Was thinking about dropping from 8:45 to 8:50 or 8:55 pace. Decided I'd run as planned to 8:45 pace and just see how it felt.

Ran over to Phoenix, did the same loop as yesterday, did a loop of Kyber and then ran home logging 10.26 miles.

Early miles running up Chesterfield with what must have been gale force crosswinds had me thinking that maybe 8:45 was a bit too fast. Not happy to turn directly into the wind on Ordnance Road. But then after that I had to hold back and try run slower, logged two 8:37s before reaching the S-bends. Slow down. Felt effortless now, could easily hold a conversation, breathing was fine. Legs felt ok, the tiniest bit tired after the weeks running. Didn't push at all going back up Chesterfield and posted a 9 minute mile on mile seven. Once I'd turned back down Kyber I was conciously putting the brakes on for the rest of the run. Completed 10.26 miles in 8:44 pace. I'm going to stick with 8:45 for LSRs.

So that's week one completed. My first 5-run week and my first double-digit run of the year.

Total mileage for the week: 27.79 (includes 1.22 miles of warm-up)

This morning:
M01 8:43
M02 8:56
M03 8:41
M04 8:37
M05 8:37
M06 8:50
M07 9:00
M08 8:30
M09 8:40
M10 8:43

Total 10.26M @ 8:44

Week 1 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:31
Tempo 5M with 2M @ 7:30|5.05|7:58 with 2M @ 7:24
Easy 3M @ 8:35|3.01|8:30
PMP 5M @ 7:45|5.23|7:46
LSR 10M @ 8:45|10.26| 8:44

After two days of running a little faster than planned I was determined to keep the pace down tonight. I did just that. Felt a bit heavy I assume I was feeling some of last night's tempo exertions.

Once again I find myself thinking about paces, should I go a little slower on easy and LSR runs? Part of me says that if I'm asking that question then the answer must be yes. Then another part of me says that my easy runs do feel easy and that my LSRs are spent mostly trying to keep the speed down without feeling tired at all. I'll keep the option of revising paces open but I do think I'll stick to existing paces until the end of February. Then I'll see.

M1 8:40
M2 8:46
M3 8:37

Total 3.01M @ 8:41

Week 2 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:26
Tempo 5M with 2M @ 7:30|5.08|7:57 with 2M @ 7:22
Easy 3M @ 8:35|3.01|8:41
PMP 5M @ 7:45||
LSR 11M @ 8:45||

Two encouraging signs of improvement this morning. The first mile up Chesterfield I run at what felt like the same effort as the first mile up Chesterfield last week, so I was pretty surprised when the Garmin logged mile 1 at 7:25. Eased off the pace.

The second encouraging sign is that I daydreamed past the turn-off for Ordnance Road running 20 odd meters further up Chesterfield so I certainly wasn't as anxious as last week for the mile 2 incline to end.

http://connect.garmin.com/activity/67805589

Enjoyed the sun on the back miles and kept the pace very regular. Best session so far this year I think. Feeling good now as I type.

(Warm-up 1.26M @ 9:37)

M1 7:25
M2 7:47
M3 7:44
M4 7:48
M5 7:48

Total 5.29M @ 7:43

Week 2 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:26
Tempo 5M with 2M @ 7:30|5.08|7:57 with 2M @ 7:22
Easy 3M @ 8:35|3.01|8:41
PMP 5M @ 7:45|5.29|7:43
LSR 11M @ 8:45||

I have to have to go to bed early tonight. Will watch the Milan game and then try to get to sleep straight afterwards. Little one might have other plans we'll see. Found it really hard to get out of bed this morning. Didn't pace very well either second mile far too fast at 8:13. Slowed it down for the last mile. The thing I don't like about these 3 milers is that just when any heaviness and stiffness is gone from the legs the run is over.

6 mile tempo tomorrow before work, can't wait .
I'm going to stick to just 2 miles at 7:30 pace. Template will be 8:30/8:00/7:30/7:30/8:00/8:30.

This morning's details:

M1 8:37
M2 8:13
M3 8:45

Total 3.02M @ 8:32

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 8M @ 8:45||

First mile this misty morning felt like 8:40 pace but was actually 9:15. Second mile this morning felt like 8:40 pace but was actually 8:26.

Did the easy run feel easy? Yes. Did I come acceptably close to my target pace? Yes. Leave it at that.

Forgot to put on knee support for this run. It was grand without it, during and after run. I'll keep it on for the rest of the month. From March I won't wear it on Tuesdays, from April I won't wear it on Thursdays and from May I'll drop it from my Sunday runs.

M1 9:15
M2 8:26
M3 8:10

Total 3.00M @ 8:38

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45||
LSR 8M @ 8:45||

Ran with a mate from work this morning. In Phoenix. He was kind of testing out his fitness, the pace was a little slower than normal but still not too slow, in fact he made sure I was more disciplined. The last mile I ran on my own and of course I ran it too fast.

Anyway today the legs were grand with no residual stiffness from yesterday . The weather was better, for running, overcast with a hint of drizzle and just a little breeze.
Week three total miles 27.73 miles.

Next week the mileage rises a little with a 13 mile LSR, it'll be the first 30+ mile week.

M1 8:56
M2 9:14
M3 8:56
M4 8:32
M5 8:45
M6 8:49
M7 8:43
M8 8:28

Total 8.00M @ 8:48

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45|6.09|7:43
LSR 8M @ 8:45|8.00|8:48

A nice easy 3 miles to start the day. Slight niggle in left knee for the first half-mile but was fine after that. No real stiffness or aches. Tipped along nicely and enjoyed this one. Just about worked up a sweat and managed to keep the pace on target. It's already bright now when I start these 3 milers. That's one thing I really liked about training for Cork last year, with a June marathon you start with dark finger numbing cold mornings but then you're running through the Spring and into the Summer.

M1 8:50
M2 8:38
M3 8:31

Total 3M @ 8:39

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45||
LSR 13M @ 8:45||

Really enjoyed this one.

A 1.26 mile warm-up @ 9:48. Sun is shining but it's still a bit chilly. I start on the trail just to see how muddy it is. Muddy enough, back to the path.

Mile one and I'm really not feeling it, breathing is a bit shallow, I think it's the chilly air? Legs feel relatively ok though. I slowly overtake another runner and check my pace, 7:35 showing, oops, can't let him overtake me now. First mile logs at 7:39 (+6").

Turn down toward the Papal Cross and turn left to loop back onto Chesterfield. rest of the ascent is relatively comfortable, mile 2 logged at 7:46 (+5"). Wait for legs to recover down along Ordnance. Mile 3 is 7:45 on the button (+5"). Fully warmed up now, breathing well, and starting to get into the run.

Pace picks up a bit and is more like 7:30 than 7:45, then I hear a regular footfall coming up behind me. I'm being overtaken, some girl tipping along at what must have been at least 7:15 pace. Feels like a race. Leave her go leave her go (like I have a choice). She cuts down towards the lower wall and I continue my usual route.

Mile 4 logs at 7:33 (+17"). Then at the start of Military Road there's that footfall again, very neat cadence and I'm overtaken again. Yeah she's at least 7:15 pace and making it look easy. The last two miles feel better than the first two miles, logging at 7:42 (+20") and a final mile at 7:31 (+34"). It was chilly at the start of the run, nice and warm by the end. Stretch and stroll home.

Enjoyed that.

http://connect.garmin.com/activity/70166975

M1 7:39
M2 7:46
M3 7:45
M4 7:33
M5 7:42
M6 7:31

Total 6M @ 7:39

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45|6.00|7:39
LSR 13M @ 8:45||

So February. I cover 117.02 miles, ascending 1350ms and spending 16hrs and 23 minutes on the road. The big plus of this first month's training is that I came through unscathed, completing every planned session. After a very frustrating October, November and December that feels really good. My right knee seems to be improving the more I run and stretch. Touch wood that this continues and that I can continue to avoid injury.

Based on February running I'm a little more optimistic that a sub 3:30 is a realistic goal, but I'm still not convinced. Just got to be patient. Decided that from March I need to start focusing more on nutrition and my diet. My diet is generally pretty good anyway, with lots of raw and cooked veg, pasta rice and mostly white meat. What I can do to improve this is ignore my sweet-tooth and drop chocolate and biscuits. I should also focus on eating more fruit or at least drinking more fruit juices. Three months like this should help me get to the start line in better condition and if I can shed 2 or 3 kilos that could gain me some minutes. Every bit helps.

A new distance PB for a before-work run. Up and out before 7, man it's cold these mornings. Gloves again. Knee support on. I was not looking forward to this run.

The template I tried to follow was 8:30/8:00/7:30/7:30/7:30/8:00/8:30.

Got the first two miles mixed up. Then the first tempo mile. Worked at keeping the pace down didn't what another 7:13 like the last weeks. First mile logs at 7:22, ok. Second mile felt grand at 7:24. This is hugely encouraging, hard to believe I was desperate for the second mile to end back on my first tempo session, only 4 weeks ago. Mile 3 is not as daunting as I expected, I knew I was going to average ok over the three tempo miles so I didn't kill myself on this one, 7:36, so a peak tempo pace over three miles of 7:27.

Really happy with this. It felt easier to complete 3M at tempo today than it did to complete 2M at tempo 4 weeks ago. It's great when you have a session that really confirms the progress you hope you're making. I had planned on adding one tempo mile every two weeks, but I've changed my mind. If 4 weeks of 2Ms at 7:30 has allowed me to run this morning so well then I'm sticking with that formula and the next 3 weeks will each have 3 tempo miles. After that I'll move up to 4 weeks of 4Ms at tempo, then 4 weeks of 5Ms at tempo. If it ain't broken .....

One good thing about running over 7 miles before work, it makes running 3Ms before work seem like a gentle wake-up.

M1 8:14
M2 8:29
M3 7:22
M4 7:24
M5 7:36
M6 8:15
M7 8:32

Total 7.25M @ 8:01 with 3M @ 7;27

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 14M @ 8:45||

Ran with San Siro as backdrop this weekend.

http://connect.garmin.com/activity/71945755

Saturday was not a good session.

A shorter and faster warm-up than usual, 1.12M @ 8:50. Then as soon as started the session proper some sharp twinges from my right knee. Ouch!!This has happened before and if I drop the pace momentarily I've been able to run it off after 200ms or so. This is exactly what I do and after 200ms or so the knee is fine again. Fine until just shy of 2 miles when the sharp twinges return. This time I hit pause on the Garmin and stop. I think about abandoning the session. Instead I walk back and forth for half a minute or so. I restart the Garmin and recommence where I left off at just a little slower pace. Decide that if I get any other twinge I'll call it a day. The knee is fine for the rest of the run.

I think it may have been due to a combination of poor warm-up, an afternoon run when to be honest I wasn't in the mood to run and I day spent in planes and cars with my knees pretty much stuck at 90 degrees.

Pleased I guess that I completed the session on target. Need to pay attention to knee for Sunday's LSR.

M1 7:40
M2 7:44
M3 8:02
M4 7:37
M5 7:47
M6 7:43
M7 7:46

Total 7.36M @ 7:45

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45|7.36|7:45
LSR 14M @ 8:45||

Registered for Cork last night

Have to listen to Dunphy going on about Italian football in decline, again. I know it has seen better days but Italy have the reigning champions and over the last 10 years Italy and Spain have 3 wins each, England 2 and Germany and Portugal 1 each. Yet everytime an Italian team goes out it's Dunphy on his anti-Italian football rant.

Anyway, running. Ran today's tempo after work and you know what, I think I prefer morning running. I think I might have more energy in the morning. This evening's session was tough, tougher than last weeks same session. Partially I think because of the fact I ran in the evening and largely because on the uphill sections I was straining into strong winds.

On mile 2 I knew the wind was going to be a problem, 8:05 felt like a lot of effort. Tempo mile 1 logs at 7:17. Tempo mile 2 was a hard earned 7:33. Uphill, wind, hard to breathe cleanly. Second half of tempo mile 3 was again up and into the wind and I logged a 7:40 that felt like a 7:20. Average tempo pace spot on at 7:30, but I felt that. Took it handy on the slow down miles.

M1 8:21
M2 8:05
M3 7:17
M4 7:33
M5 7:40
M6 8:34
M7 8:56

Total 7.18M @ 8:06

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 10M @ 8:45||

Cork Running this weekend.

Saturday's PMP was hard. I ran 4 laps of a loop round the Glashaboy river between Glanmire and Riverstown. I knew there was a hill on this route but I'd underestimated it. The hill takes you up about 80 feet in about 0.4 miles. First time round I thought oops this will be interesting. Second time round it felt noticeably tougher. Third time round it pushed mile four up to 8:08. Final time round it was head down focusing on a point on the ground about two meters in front of me and mile 6 also logged at 8:08. this PMP was hard work, it was cold and overcast as well.

http://connect.garmin.com/activity/72911300

A little worringly after about 3 minutes at PMP pace I had a twinge in my right knee again. Not nearly as bad as last Saturday and it only lasted maybe 20 meters. I was on the 7am train to Cork so maybe like last week my knee doen't appreciate running after being at 90 degrees for a period of time. Need to keep an eye on this all the same.

Saturday's details:

1.37M warm-up @ 9:09, then

M1 7:49
M2 7:48
M3 7:43
M4 8:08
M5 7:38
M6 8:08
M7 7:29

Total 7.01M @ 7:49

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45|7.01|7:49
LSR 10M @ 8:45||

Oh how I did not want to get out of bed this morning.
Tuesdays and Thursdays are now 4 mile days. That's about 8:35 mins less time in bed.

Dragged myself out. Glad I did. Run felt easier than I thought it would. The last few days I've felt tired and my legs have felt heavy. One little voice in my head is saying listen to your body maybe skip a session or replace a tough session with something a little easier. Another little voice in my head is saying HTFU.

This morning was alright, felt easy, legs were ok after a mile or so. Tipped away handily. If I'm feeling tired I should maybe make more of an effort to run the slower side of my target paces rather than the faster side.

Bed early tonight.

M1 8:34
M2 8:24
M3 8:34
M4 8:42

Total 4.31M @ 8:33

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30||
Easy 4M @ 8:35||
PMP 8M @ 7:45||
LSR 16M @ 8:45||

Really glad I played a rest card yesterday. I feel much better.

Today's easy run I had planned on doing this morning but gave myself a lie-in and ran this evening instead. Calves were sore for the first mile or so but I was fine after that. Started to enjoy the run just as I completed 4 miles. Yeah I think every so often a day of unplanned rest is better than running out of duty when your legs really don't fancy it.

Got an avearge pace of 8:35 on the button as well so all round a good refreshing run.

M1 8:16
M2 8:42
M3 8:49
M4 8:37

Total 4.35M @ 8:35

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45||
LSR 16M @ 8:45||

Another Milan run yesterday. Mostly cloudy and fresh to start with, then over the last few miles there was some warm sunshine. Run was fine, no blisters this Sunday . Breathing was grand, it always is at this pace, conversational. Forgot to carry jelly-beans with me but tbh didn't notice any difference with or without them. Legs are fine today. Longest run since Cork to Cobh in October.

Week 7 completed (minus mid-week tempo) 34.48 miles. This should have been my first 40+ mile week, but I do think deciding to take a mid week rest was a good call.

M01 8:39
M02 8:50
M03 8:45
M04 8:47
M05 9:03
M06 8:41
M07 8:48
M08 8:46
M09 8:47
M10 8:32
M11 8:45
M12 8:35
M13 8:46
M14 8:39
M15 8:42
M16 8:33

Total 16.08M @ 8:44

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45|8.47|7:42
LSR 16M @ 8:45|16.08|8:44

Funny I felt at my best during the three fast miles of today's tempo run. Mile 2 at 7:55 felt a little bit too much like hard work. Then into the fast miles and I felt really good. Ran on a flat route today. Each tempo mile I ran a little faster than the previous, didn't do this deliberately I just felt pretty strong. Had to slow myself down on the first two miles because the Garmin was showing me closer to 7:00 pace than 7:30 pace. Overall tempo pace 7:21.

Legs have felt grand since the run, no stiffness worth mentioning. Whatever about today's run, it's Saturday's PMP that I'm curious about. Will today's efforts make Saturday's run overly difficult? I'll try keep tomorrow's easy 4 mile on the slow side of 8:35.

M1 8:32
M2 7:55
M3 7:26
M4 7:22
M5 7:14
M6 8:09
M7 8:30
M8 8:25

Total 8.01M @ 7:57

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35||
PMP 8M @ 7:45||
LSR 17M @ 8:45||

Accomodation sorted for Cork.
Days booked off work.
Just have to wait for the Cork City Marathon people to confirm my number.

Had planned on running today's easy 4 on the slow side of 8:35. Wasn't to be. Felt nice and comfy at 8:32 pace. Both legs felt a bit stiff and heavy from yesterday's efforts and it took 3 miles before they loosened up. Feet up tomorrow before before a busy weekend. Need to watch my diet a bit more.

I'd promised myself at the start of the month to cut out chocolate and cakes etc and to get more fruit and fruit juices into me. Neither of this happened. Going to wean myself off the confectionary between now and the end of the month. Then from April it's clean eating and core exercises.

Just weighed myself now and I'm 78kg :eek:. That's way too heavy for sure. I can safely shed up to 6kg. Going to do a weekly weigh-in here as an extra motivation.

M1 8:25
M2 8:43
M3 8:26
M4 8:34

Total 4.40M @ 8:32

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35|4.40|8:32
PMP 8M @ 7:45||
LSR 17M @ 8:45||

Mercifully overcast and fresh Sunday morning. Fill my bottle of water and distribute jelly beans in my pockets: 8 mile beans in left pocket, 16 mile beans in right pocket. Just realise now as I'm typing that I went out for this run without any breakfast, normally I'd have maybe a banana.

Off I go. Running laps on a long run brings its own narrative. Seven and a half laps of the park. Lap 1 pass an empty football pitch, lap 2 and the lads are arriving for their Sunday morning game, lap 3 the games under way, lap 4 still playing, lap 5 still playing, lap 6 and they're bantering away as they pack up, lap 7 empty football pitch. Makes me feel kind of timeless.

http://connect.garmin.com/activity/75798562

My run goes grand, no stiffness at all today which is really unusual, not even on the first lap. Felt composed the whole way round. Had to watch the Garmin cause I was tending to run a little fast at times. Beans on 8 and beans on 16. Not sure if these make that much of a difference, but they're something to look forward to and they taste nice.

Finished feeling I could have gone on for quite a bit longer.

Legs yesterday afternoon and evening definitely felt tired though. And today the same. I'll leave tomorrow's run until the evening so they have a few more hours to recover.

Week 8 completed clocking up 43.42 miles.

M01 8:30
M02 8:43
M03 8:35
M04 8:50
M05 8:40
M06 8:39
M07 8:47
M08 8:39
M09 8:49
M10 8:38
M11 8:48
M12 8:43
M13 8:43
M14 8:44
M15 8:38
M16 8:44
M17 8:39

Total 17.14M @ 8:42

Week 8 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.63|8:33
Tempo 8M with 3M @ 7:30|8.01|7:57 with 3M @ 7:21
Easy 4M @ 8:35|4.40|8:32
PMP 8M @ 7:45|8.03|7:40
LSR 17M @ 8:45|17.14|8:42