Logging a Dead Horse

Itziger · 20-07-2014 11:59AM

Forgive me Father (Daniels) for I have sinned.

9 days, nine days without a run and no excuse for it. My longest ever break without an injury to explain it. I just couldn't be arsed running in rural France for the holidays. Got back yesterday and tried to do the Daniels Q1 session this morning.

Brutal. The heat was fairly tough alright and I stupidly hadn't brought any water.

Again I ended up having to compromise a bit. Supposed to be 1E+2x(2T and 2 mins rest)+60 mins E +2T+1E.

Just about managed the first part, then the hour Easy was awful. I never felt easy at all and I was going nice and slow. I thought, Christ, there's no way I'll be able to do the last 2 miles at T pace and I was nearly going to abort it when I had what I think was a good idea; I decided to make the 2 miles M pace instead. It would still mean a fairly major increase in effort and at this stage I was gasping for a drink. So that's what I did, the last 2 important miles I did at M instead of T and I'm glad I did. Walked the 2k home after it. Fantasising about recovery bars, water and choco milk on the walk (stagger) home.

Itziger · 24-07-2014 11:22AM

Since my naughty, zero week, I have managed to get things back on track. A rec run of 10k, followed by an easy 10 miler left me in ok shape. This morning I did the 8E+6x1k@I pace ( I used my 10k pace of 3.42 as a guide) Q2 session. Went well enough. Had a small bottle of water and the pace on the reps, though twas a bit up and down, was good overall. I did 7 and a bit miles of easy to start. Two more E runs this week to bring total to around 63 miles and it will have been a good week. I really do hope the long E sections in the Q workouts are helping, cos they're a pain in the butt to be honest.

Finnt · 24-07-2014 11:51AM

Is l pace lactate threshold pace?

Itziger · 24-07-2014 12:18PM

Hi Finnt, He gives a whole table of training paces based on VDOT (I haven't really gone into what that even means!) But you can work it out from your race times. So I've taken a VDOT of 54/55 and the paces are as follows:

M - 6.49 (I aim for 6.45)
T - 6.20
I - 3.41 per km (88 secs for 400)
R - 82 secs for 400

Hope that helps a little. M is marathon, T is Threshold, I is interval and R is reps.

If you are interested, you could send me your times for 10k and Half and I'll give you the corresponding training times Daniels recommends.

yaboya1 · 24-07-2014 01:07PM

Itziger wrote: »

Hi Finnt, He gives a whole table of training paces based on VDOT (I haven't really gone into what that even means!) But you can work it out from your race times. So I've taken a VDOT of 54/55 and the paces are as follows:

M - 6.49 (I aim for 6.45)
T - 6.20
I - 3.41 per km (88 secs for 400)
R - 82 secs for 400

Hope that helps a little. M is marathon, T is Threshold, I is interval and R is reps.

If you are interested, you could send me your times for 10k and Half and I'll give you the corresponding training times Daniels recommends.

You can do it yourself here

Itziger · 24-07-2014 02:05PM

yaboya1 wrote: »

You can do it yourself here

Shoot!

Who knew? Not me obviously.

However, I think those conversions are very aggressive for the marathon prediction. When I put in my Half time it gives me 2:53 for the full. I'm afraid it would have to be downhill with a tailwind.

Itziger · 27-07-2014 08:51AM

17 miler done. 27.30 k in 2.11.xx

Never really felt comfortable but began to feel better in second part.

Itziger · 30-07-2014 12:42PM

After a couple of tough weeks (No miles + 60 miles) and feeling heavy on most of the Easy runs and E sections of runs, I finally felt good today on a 9 miler. It might have helped that Sunday was relatively easy, 17 miles, Monday Easy 6, Tuesday Rest......

Fun should start up again tomorrow in any case. This awaits: 5E+3T w2mins rest+2x(2T w1 min. rest)+2E

Then what should be a good test on Sunday. The most M miles I'll ever have attempted in a session. 1E+8m+1E+6M+1E

Itziger · 31-07-2014 10:33AM

Ok, tough but done!!

See attached the 'T' sections. I stuck to the before (40 mins E) and after (2 miles E) this workout. I have to be honest and say the recovery was probably a bit 'generous'. The first rest was nearer 3 than 2 minutes and the rest between the 2x2t part was more 90 seconds than 60.

http://connect.garmin.com/activity/553650672
http://connect.garmin.com/activity/553650661
http://connect.garmin.com/activity/553650653

Itziger · 03-08-2014 11:38AM

Well, the 8+6 at MP was done this morning. I found it tough (again) to get up to MP but eventually did and the workout went well enough. Garmin screwed up on the 6 mile bit but on average pace for those miles the thing balances out.

http://connect.garmin.com/activity/555786027

I have the laps set as 1.62k to slightly counteract the classic Garmin under read!

Itziger · 06-08-2014 09:12PM

Q2 session done. Hit the target except for last mile at T pace. But to have got this challenging midweek session done almost as prescribed is pleasing.

3E+3T+2T+2T+1T+2E. The first bit should be 4E but i was conscious of time. Didn't cheat on rec time between the T efforts, 3 mins, 2, 2.

All T miles as follows: 6:20, 6:19, 6:16, 6:18, 6:25, 6:12 (why???), 6:23 and 6:31

Itziger · 08-08-2014 08:07PM

So, after a tough Q2 on Wednesday I find I have 3 easy days till next Q on Sunday. 6 miles yesterday, 10 today and 8 planned for tomorrow to make up the 70 total for the week which is more or less my max. Today's 10 felt better, no watch, no nothing.

Next week will be a bit screwed up as I'm heading home on Tuesday and the day is taken up with bus/plane/bus and same coming back on Friday. I'll manage a sneaky little 5 mile race though in Cork on Wednesday; looking forward to that.

Itziger · 10-08-2014 12:55PM

Decent enough Q session this morning. Did think it sounded a little strange: 12E+3T+1E; here it is http://connect.garmin.com/activity/561504104

I was half tempted to change it around but I'm glad I didn't. Happy that the T miles were all on and a bit under the target (6.17, 6.15, 6.16) and in a way I'm most happy with the final E mile. On other tough Q sessions the last E mile or two were recovery/dead man shuffle pace of around 10 min/mile. This one was actually a tiny bit faster than the first mile of the morning! 8:10 as opposed to 8:19.

Also kinda pleased that the legs could handle this fairly comfortably after the 70 mile week.

Itziger · 17-08-2014 10:28AM

Got a visit to the homeland in during the week and managed a race and all. 5 mile Navy race in Haulbowline. Windy and a bit hilly but fair course all the same. Ducked under 30 minutes with a 29.50 (official) and then got a few 10 milers in the following days.

18 this morning, relatively steady: 4.45 km average I believe. At times felt tough, both mentally and physically. Looking forward, as they say, to the midweek Q session of 2E+12M+2E.

Itziger · 20-08-2014 12:22PM

Chuffed with today's Q session. 12 miles at MP.

http://connect.garmin.com/activity/569530086

A tiny bit fast but mostly felt right. Not Multiply by 2 and add 2 miles right but heading in that direction at least.

Warm up was 2k.

Itziger · 24-08-2014 03:01PM

9 weeks out Q1 session done. Went well, although it felt a little harder than Wednesday's 12m workout.

Happy that I managed the T mile after 14 previous! The run was 3E+6M+1E+4M+1T+2E (I added an E mile at the end, the book says 1E)

Garmin continues to act up a bit. Lucky I know the km and even mile markers at this stage. If I have to go cheap stopwatch I'd be ok.

Heading into a couple of 70 mile weeks now. Hope work and family stay kind!

Itziger · 28-08-2014 05:20PM

Phew! Q2 session done for this week. 5E+4x(2T w 2 min rest) + 2E.

Don't know if I'm a tiny bit run down or what, but it was tough. I really thought early on that I wouldn't hit the paces. Very happy that I stuck at it. T pace is 6.20 and the miles went something like

6.25
6.20
6.17
6.18
6.11
6.20
6.20
6.25

First and last the slowest, tiny bit disappointed with last but I genuinely felt at one stage that I was going to have to "tweak" the workout and make the last two M pace or some such so delighted that I could keep it on target. Tired as hell now though.This whole week is feeling a bit rough. I'll keep my head down and stay at it and if things don't pick up soon I might take a full Easy week and see what happens.

Itziger · 31-08-2014 11:29AM

So, just after the first 70 mile week, only finished yesterday evening with a 9 miler, it was time for another Q1. 8E+8M+1E

Was I stupid or smart to do the last M mile at T pace instead? In fact slightly faster than T. Like a number of naughty things it felt kinda good tbh. Once it doesn't lead to injury or over fatigue, should be ok.

http://connect.garmin.com/activity/579111276

Itziger · 04-09-2014 08:24PM

Really happy with this evening's Q2 session.

Prescribed: 8E+6x1k @ I pace (10k for me)+2E
ACTUAL: 7E and the rest as dictated above.

Started the E miles a bit fast and kept it up for 5 miles, then decided to cool the burners or I wouldn't be able to do the reps. The reps were to be done in 3.40/3.42 and the y came in at 3.39, 3.33, 3.40, 3.40, 3.37 and 3.37. While they didn't exactly feel easy (!!), I was happy with time and almost more so the fact that I did them by feel, only checking Garmin after they were completed. The rep distance was 1.01k.

Almost forgot, 3 min rec jog between reps and I actually managed to do that as opposed to bending over, hands on knees for a bit and walking for another bit. Maybe the fact that I'm in bed at 9.23 points to a tough enough workout!

Itziger · 07-09-2014 01:57PM

First 20 miler of this programme. It had been a while since I'd done one of them!

I kept it steady as opposed to Easy and in the end it felt good, a small rough patch after 14 or 15 miles but better by the end.

2:32:xx - a little water, no gels.

Still a little concerned that longest run is 20 miles and I'm also wondering if I should attempt one or two more than 12 at MP. Decisions, decisions.

Itziger · 11-09-2014 05:02PM

I've hit a bit of a downer in the training programme. Was going well enough but hip got really sore after 11 miles on Tuesday. Today is second day on the easy couch, no running. In any case I was considering not doing this week's Q2 and instead upping the number of MP miles for Sunday from 12 to 14.

I'm still hopeful of that. Bit worried about the hip though as it's the only area that has really kept me off the road for more than a few days in my 7 years running. Same one too!!

I'll take another couple of Neurofen tonight and rub it again and hopefully will be able to do a bit on Friday and Saturday. Week's total mileage will be well down, but before this week I'd got in a nice solid stretch where I'd fulfilled all the prescribed sessions. Maybe I was due a mini break.

Itziger · 13-09-2014 10:05AM

6 miles easy yesterday, hip seems fine though I definitely felt I was dragging the right leg through on the run. No reaction afterwards however which is great. Will do another easy 6 now and hopefully on for decent MP session tomorrow.

Itziger · 14-09-2014 10:55AM

So, 14 @ PMP done. Happy I think!

While they didn't feel easy I did get into a decent rhythm and the pace was even enough.

Slowest 6.49, fastest 6.40 and all others near the old 6.45 target. Felt fairly cooked afterwards mind. The 1.5 mile cool down was very much in the Granny shuffle department.

1 gooey gel and some water during. Forgot to take a slat tablet. Took one at the end.

http://connect.garmin.com/activity/590026211

Finnt · 14-09-2014 11:29AM

Your going well, your well on target for sub 3.

Itziger · 14-09-2014 11:38AM

Finnt wrote: »

Your going well, your well on target for sub 3.

Finnt, I'd take the 'well' out of your statement, but thanks for the vote of confidence. I'm seriously thinking of joining the sub 3 pacers in Frankfurt though I've never done that before.

Itziger · 17-09-2014 08:52PM

Tough week or 9 days coming up for me at a critical time too. I have a nasty head cold at the moment and even the Easy miles are a bit of a struggle on top of the 14 M miles last Sunday. The wife is heading off to see her parents for 8 days starting tomorrow and I'm left alone with 4 kids and me not the driving type.

Can I do the Q2 session tomorrow..........? I'll see how the body is feeling but I can't be cutting too many more corners now with 5 and a half weeks to target.

Itziger · 18-09-2014 07:28PM

Well, I more or less did the session. The cold had cleared up a bit and certainly hadn't 'gone to the chest' which is what I'd been fearing. I felt ok but still 'amended' the prescribed workout.

Warm up was much shorter as I couldn't leave the two smallies at home alone for too long waiting for their dinner! I eventually did 4x 3.03k at HM pace instead of the daunting 4 x 3.2k + 2 x 1.6k. At least I hit the paces for the 4 reps. Don't think the body was on for anymore tbh. I was thinking, will I do just one of the miles at the end but decided to head home.

Not ideal but still a decent workout in the middle of another 70 mile week. The extra 2 miles of MP stuff last Sunday hasn't gone unnoticed I fear.

Itziger · 21-09-2014 01:30PM

I bloody knew this workout was going to be tougher in reality than it appears on paper.

6E+2T+6E+2T+1E.

Jaysus, going from E to T pace is no joke. Even knowing this and speeding up a little before the T miles clicked in, I found it really hard to achieve the 6.20 pace. First of the two was about 6.28 and the second, fortunately, was faster than target. Then the second section of E felt anything but and the second set of 2T was a bit Meh!

The Garmin started acting the bolli$ and I genuinely believe the second of the two T miles was on target. Anyone else use 'lap pace'? Well I looked at it after about 1k of the mile and it was marking 3.55 - just right. Ok, says I, keep her ticking over now... Then I look again and it's gone to 4.06 or something. Even upping the effort for the last few hundred metres I couldn't pull the pace back on target.

Feeling tired these days but the long weeks have actually finished now. No more 70 milers so I'm hoping I'll start to feel fresher. That's the idea, right!?

belcarra · 22-09-2014 02:45PM

Check the course outline and see if the tracking veers off unexpectedly. That would account for a surprise change in pace.
(Although if there was an extra bit added it should improve the pace. If there is a straight line in there then it will worsen the pace.)

I wouldn't worry too much about it anyways as it was only a small bit of a small segment of a single training run. Keep the faith!

Itziger · 22-09-2014 03:05PM

belcarra wrote: »

Check the course outline and see if the tracking veers off unexpectedly. That would account for a surprise change in pace.
(Although if there was an extra bit added it should improve the pace. If there is a straight line in there then it will worsen the pace.)

I wouldn't worry too much about it anyways as it was only a small bit of a small segment of a single training run. Keep the faith!

Yeah, you're right about 'keeping the faith'. It can be hard sometimes to sit back and trust the plan though. Even one written by Jack Daniels!

I'm still glad I did the 14 mile MP session instead of just 12 and if I'm ok this coming weekend, I'll go a little longer than 32k. Not much, but just a bit over. Doesn't 20 miles seem a bit basic for the longest run in a programme?

Logging a Dead Horse

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