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Moving Forward Faster
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Monday
6 miles easy / 8:03 average pace
Ran this after work on Monday and was still about 28 degrees :eek:
Ran the first half with a group that were doing 10 miles so it was a bit slower than usual but then I kicked on in the second half when they were easing back. The pace didn’t really bother me but when I kicked on I settled into my easy pace at about 7:30 a mile for the last half, bloody tough in that heat!
We ran from the weir in Kilkenny out the Bleach road and back. When I finished up I hopped straight into the river....GLORIOUS!!
Water nice and cool but not freezing, the place was jammed too with Spanish students. I brought a towel in preparation for being soaked after but alas I didn’t need it, after 2 mins out of the water I and my shorts were dry! :eek: That’s how hot it is! :cool:
20 min core and 20 min foam rolling and stretching after done the job nicely.
Wednesday
12.2 miles club session / 5 x 2000m @10KP
Over to the club tonight for a tough session in the heat, 5 x 2000m at 10k pace, this was a great prep session for my race next week and will tell me where I am in terms of targets.
2.6 miles easy
5 x 2000m (7:34, 7:33, 7:32, 7:30, 7:20) Average pace (5:54, 5:57, 5:56, 5:57, 5:48)
3 min recovery after each
2.8 mile cool down
Delighted with this one, I would be saying that my 10K pace is around the 5:55 mark but with the heat factor tonight I set my target to be sub 6 pace for each rep.
What I was most happy with was that the last 2 laps of each rep were the fastest. This gives me the confidence now to be able to hopefully hold sub 5:55 miles for the race next week.
Out early tomorrow for a recovery run if I get my ass out of bed, Loving this weather!!0 -
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Monday
6 miles easy / 8:03 average pace
Ran this after work on Monday and was still about 28 degrees :eek:
Ran the first half with a group that were doing 10 miles so it was a bit slower than usual but then I kicked on in the second half when they were easing back. The pace didn’t really bother me but when I kicked on I settled into my easy pace at about 7:30 a mile for the last half, bloody tough in that heat!
We ran from the weir in Kilkenny out the Bleach road and back. When I finished up I hopped straight into the river....GLORIOUS!! Water nice and cool but not freezing, the place was jammed too with Spanish students. I brought a towel in preparation for being soaked after but alas I didn’t need it, after 2 mins out of the water I and my shorts were dry! :eek: That’s how hot it is! :cool:
20 min core and 20 min foam rolling and stretching after done the job nicely.
Wednesday
12.2 miles club session / 5 x 2000m @10KP
Over to the club tonight for a tough session in the heat, 5 x 2000m at 10k pace, this was a great prep session for my race next week and will tell me where I am in terms of targets.
2.6 miles easy
5 x 2000m (7:34, 7:33, 7:32, 7:30, 7:20) Average pace (5:54, 5:57, 5:56, 5:57, 5:48)
3 min recovery after each
2.8 mile cool down
Delighted with this one, I would be saying that my 10K pace is around the 5:55 mark but with the heat factor tonight I set my target to be sub 6 pace for each rep.
What I was most happy with was that the last 2 laps of each rep were the fastest. This gives me the confidence now to be able to hopefully hold sub 5:55 miles for the race next week.
Out early tomorrow for a recovery run if I get my ass out of bed, Loving this weather!!
Super session. Great pacing, especially with the heat.
5:55 is your 10k pace! Wow.0 -
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Thursday
5 miles recovery / 8:28 average pace
Getting up early for this never happened, I was a fool to think I would get up with the bed being so comfy! :rolleyes: Instead done a nice slow recovery after work, normally I don’t sweat that much but sweating buckets these days, for a 5 mile slow recovery!
I can’t imagine how the 10in10 guys managed to get through it!
Friday
10 miles T session (incl. 30’ T) / 7:20 average pace
Another Scorcher, decided to hold off til late in the evening as I was doing a fast tempo run. Couldn’t leave it later so at 9:15 pm I headed out and it was still like 24c out. Knew 6:10 T pace was not going to happen so decided to target 6:20. This was a grind and I was struggling to keep the pace towards the end. Not sure If I should look into it a bit more or not. Think I’ll just check the box and move on!
1.7 mile warm up
30 min @ T (6:19, 6:21, 6:17, 6:26, 4:37) for 4.7 miles
3.5 miles easy
Sunday
14 miles LSR / 7:55 average pace
Held back on the pace due to the heat for this run this evening, my only concern was about getting a long run in more than anything.
This was supposed to happen yesterday morning but I slept it in and had to go to the pale for the night so managed to get it in tonight, thankfully I didn’t feel too bad after the previous evening out on the town!:o
Picked an out and back route so I could drop water and collect it on the way back, can’t get enough into me these days! On about 4-5L a day at the moment and still dehydrated at night on my running days!
Anyway glad I got this in and was a bit tough towards the end, missing a couple of long runs the last few weeks catching up with me. That will be sorted after next week when marathon training round 2 starts! :eek:
Easy week for me next week as my 10km target race in on Sunday. All my runs will be easy with half a session on Wednesday night. Based on current forecasts it could be a repeat of Clontarf meaning targets may need to be revised! So much for the 6 weeks of 10km work when I won’t be able to go all out for the target race! The sun is the story of my year!
Week Mileage Summary:
Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
6m|Rest|12.2m|5m|10m|Rest|14m
Week Total|Month to Date|Year to Date
47.2m|104.3m|1113.2m0 -
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RunningKing wrote: »My 1st 2 days on holidays were spent reading Marathon books and articles. Flipped from doing P&D to not doing it, back to doing it.
Nice, sure time well spent!
I'm fully decided now...I'm doing P&D&J 0 -
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If you don't mind me asking blockic, why do you need two days off? 70 miles in 5 days is quite a lot to fit in.
Yep the 70 in 5 days was my dilemma and need the weekend off for thisIs it crazy that I have to fit in a run on the morning of a wedding where I am best man!!
Decided that I'll do a recovery run on one of those initially planned days off to make it up to 70, 6 days is managable for 70 miles.
You don't realise how much harder it is to fit in an extra 15 miles a week until ya attempt to write it down! Have to run more days...simples!0 -
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If you don't mind me asking blockic, why do you need two days off? 70 miles in 5 days is quite a lot to fit in.
Just realised I read what you wrote about needing two days off wrong, I thought you meant you needed two days off every week. My question probably came across as really nosey, wondering why you needed two days off this week, sorry about that!
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I had this problem last year, ended up getting up really early and running on the morning of being bridesmaid :eek: Do you do doubles? That could be the way to go?
Thanks, yeah I do doubles occasionally, looks like they will be more frequent from next week on!!RunningKing wrote: »What advice would u give a novice in the same situation?
Maybe make it your recovery week.
All sorted now, gonna run the night after to get the alcohol out of the system. Recovery weeks are nearly 60 miles in the plan! I'm on my fifth or sixth attempt now on my plan, reckon I'm 95% there.Just realised I read what you wrote about needing two days off wrong, I thought you meant you needed two days off every week. My question probably came across as really nosey, wondering why you needed two days off this week, sorry about that!
No worries P, good to see you are keeping me on the straight and narrow!
The week in question is another 6 weeks away. Just advance planning. "Fail to prepare, prepare to fail." - Legend from Leeside :pac::D0 -
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