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Timed with a calendar
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It's been on the cards for Mrs P for a while. I think we are both spread too thin this year. We'd still be game to try to meet ! We'll figure something out - maybe a few hours later.
That would be so fab if you guys are up to coming into the city! Would lovelovelove to meet you and Mrs. P. No worries if it doesn't work out, certainly understand if it doesn't....but let's keep it on the table!
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That would be so fab if you guys are up to coming into the city! Would lovelovelove to meet you and Mrs. P. No worries if it doesn't work out, certainly understand if it doesn't....but let's keep it on the table!
Have your people talk to my people, and they can action a projection to achieve synergy .... (*sorry one meeting too many - I've cracked)
Anyway .... this is taper week. I can hear you now thinking .... "20 miles on Sunday - he's not tapering correctly". True ... but then I haven't really trained properly either ... so ...
Tuesday: 8 miles easy @8.07
Wednesday: 5 miles recovery on grass @8.48
Thursday: 4 miles easy w/6*100 strides.
Bit harder than I wanted as there was a fierce wind - there are white caps on the river by the port which is unusual.0 -
Sunday: Long Beach Island 18 miler: 2:13.15 (chip 2:13.10.83)
This race has been on the bucket list for years. It's a staple on the state race calendar. With no marathon to distract I chose this as my "A" race, while many others use it as a tune up for marathons.
My training has been spotty, but as my longest race in two years, this race would determine my next step ... am I "back" ? If so what next ?
The race is a point-to-point, along a barrier island just of the coast. Over the years I have done a fair bit of training here, but never run the entire island.
I had two very optimistic goals - try to hold to a 7.15 pace, and maybe sneak an AG place.
Conditions were great .. the heavy rain on Saturday had past, and the morning was sunny and bright. However there was a steady headwind. It was not strong 10-15mph but it was constant and there was no shelter anywhere on the route (at time the island narrows to a single road).
The other concern was the slope of the road. The point-to-point route along the side of the main road meant that we were running on a persistent slope.
Anyway ... started off, a bit faster than I expected but pretty comfortable.
Unfortunately after a few miles the group I was running with suddenly upped the pace to 7.00 and I had to let them go leaving me alone with no shelter.
Paused briefly to give Mrs P a kiss at mile 5.
7.17, 7.16, 7.18, 7.20, 7.16,
So now I was alone. Around mile 8-9 a couple of runners started to come back to me. I recognized the gait of one - a friend who recently completed his first IM. Finally someone to work with ... sadly he was in the process of a crash-and-burn and despite my pleading looks I never saw him again.
7.15, 7.14, 7.19, 7.18, 7.16, 7,19
Around mile 11-12 things started to get harder. Looking around there was no one behind within sight so I decided to back off a little, while setting sub 7.30 as the target pace.
7.26, 7.28, 7.24,
After mile 15 the island narrowed again, the road slope got worse and the wind began to really impact me. Part of me was wondering about my mental toughness at this point as the "slow to 8.00, there's no on in range" and other negative thoughts kicked in. And in truth I felt there was no chance of catching the guys in front, and I could see no one behind me... so I began to rationalize ... :rolleyes:.
7.35, 7.48, 7.30, 7.44**
Mile 17 ? What the hell happened ? Looking at the splits it seems like the wheels were coming off, but while I was struggling I did not feel like this.
As I come info view of the end I picked up the pace, and seeing one guy in a yellow shirt who looked like he was cruising I raised a sprint for the line (despite the 7.44 paced for the last .1 mile
), but ran out of road.
Needless to say, yellow shirt guy beat me to the AG podium by < 6 seconds
. Gutted. Mile 17 really cost me - and I put this down to simple laziness. I actually made up 3 minutes on yellow-shirt guy over the last 9 miles, so he was there for the taking. However I am going to blame Mrs P - that kiss probably cost me 6 seconds 
.
Result: 39th, Pace 7.24, AG 4th
Mixed feelings - a bit disappointed. Certainly not back to 2011 standards but not horrible. I need to ponder on the next step.0 -
However I am going to blame Mrs P - that kiss probably cost me 6 seconds.
You took the words right out of my mouth!!!
Honestly, I think you did a super job today! And I totally get that mental "rationalization" you did - you're not alone there! (And perhaps you were still swooning from that nuclear quality kiss!) But use today's race as a lesson for future races to not let up, especially if you have goals you've set for yourself. Overall, this was a solid performance of a significant distance, so don't sell yourself short. Well done you!!
Oh....you might want to edit the distance of the race in your post heading - 20 miles, I do believe!0 -
You took the words right out of my mouth!!!
Honestly, I think you did a super job today! And I totally get that mental "rationalization" you did - you're not alone there! (And perhaps you were still swooning from that nuclear quality kiss!) But use today's race as a lesson for future races to not let up, especially if you have goals you've set for yourself. Overall, this was a solid performance of a significant distance, so don't sell yourself short. Well done you!!
Oh....you might want to edit the distance of the race in your post heading - 20 miles, I do believe!
Good point ! 18 miles (20 I wish!!)0 -
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|M|T|W|T|F|Sat|Sun|Total
Plan |rest| 8-10*(400m/w400) | easy |30m@T |easy |n*(2mIw/1m +1mIw/30s +30sw/30s)|easy/MLR |
Actual|rest| swap w/thursday4.24@T|8.5@8.37|swap w/tues | | | | 53.5
| | 4.25@T (7.05) | |10*400m (90s)w/400m| | 5 m | 17m |
| | 6.52 | |1.31, 1.33, 1.31, | | 2 mile fartlek/hills | 3@8.31 |
| | 6.54 | |1.27, 1.30, 1.29, | | | 7@8.29 |
| | 6.48 | |1.32, 1.29, 1.30, | | | 7@8.42 |
| | 6.52 | |1.30 (8Miles)" | | | |
| | 1.47(6.56) | | | | | |
| | 7+ miles | | | | | |
Monday: rest. Morning HR was an alarming 55bpm !
Tuesday: 4+@tempo
Supposed to be a track session but I had to sit at home and wait for the gas company to restore our gas supply - in repairing the street they "discovered" a gas leak. In a two runner household a finite supply of hot running water put a serious strain on marriage...involving races for the bathroom, logging of shower durations, etc, etc. Anyway by the time I got out the track was fully occupied by a local school. Nice pgmcpq: Well good to see the track in use. Evil pgmcpq: Damn, that's my track gone. Haven't these pimply faced little b*****xes discovered the opposite sex and/or alcohol yet. So decided to try Thursdays 30mins@tempo which I figured at 7.05 miles was about 4.25 miles. Ran it too fast again ... by about 12-13 seconds a mile.
Wednesday: 8.5@8.37
Got the pace about right for an easy run. Much of it on grass so probably a little to hard but hopefully this will allow me get the quality sessions in without wearing my self out.
Thursday: 10 * 400m w/400m recovery
Pleased with this. with the exception of two outlies (one where I missed the lap button) these were all within 'margin-of-error' range of the 90s target.
Friday
Saturday: With miserable weather & guests arriving I barely had time to get out so had to content myself with a bit of fartlek, and one half mile climb with 170ft elevation.
Sunday: Joined up with a usual suspects who make me run too fast !
Having loaded up on wine, beer, rhubarb/strawberry and apple pie, and ice cream the night before I knew my fueling as less than optimum as I rolled my way towards the meetup.
Conditions were tough when exposed and heading north into the head wind. We consoled ourselves by making fun of people attempting the NY marathon in these winds. I dropped off the main group when they announced that they were going to drop to a 7.15 pace. Again found this tough. I think I need to limit my running with these guys are they are simply too fast for me. I congratulated one of the women just ran her first half-marathon. Later one of the other guys told me she had won it in 1.24 :eek:! As Zaphod said : "Give me a good stiff drink and a peer group I can relate to".
53.5 miles for the week, low with one missed session. Reasonably pleased with this. If I could stop sabotaging my self with the diet I might start to make some progress !0 -
Ok, so these tables are a bit time consuming
.
This week went pretty much to plan, and made up for last week missed session (if I can get two quality sessions in a week I am happy enough).
Monday: 3 miles/recovery w/polymetrics.
After meeting DD + OH and some members of the nobility post the NY marathon, Mrs P awoke with determination to get back on the road. In part because of a hat. Yes, a hat I received as a kind gift that looks at us and says in a Bawhstan accent "oh, ya really shaaauld do a spring marathaaan". (Yes, a talking hat) So three easy miles with Mrs P and polymetrics when she takes her (Galloway) walk breaks.
Tuesday: 6.5miles 4*200m + 2*400 + 1*800 + 2*400 + 4*200m
Went into this a bit nervous about the 800m. But conditions where ideal - cool and calm - and paces were pretty much spot on after the first rep.
4*200R : 47,45,45, 44
2*400R : 90, 91
1*800R 3.04
2*400R : 91, 90
4*200R : 44, 45, 45, 45
Wednesday: 9@8.39
Thursday: 9+ w3*2@tempo with 120s recovery
Plan : 2*2@temp+2*1@ temp
Changed this up slightly to 3*2@tempo. After a rainy windy night the ground was wet and my park routes covered with leaves. So rather than risk slipping I moved to a path by the river. This is not ideal as it a half mile loop which I find difficult when the tempo runs become "work". In this case all was well until after the second set of tempo miles. On my recovery the wind seemed to shift and I was smothered in the smell of raw sewerage :eek::eek::eek:. Not good. My stomach turned and never fully recovered so the last 2 mile rep was a lot more difficult. In fairness I messed up recovery after the first rep taking 25 seconds to long (needed to get back to the road to start the next rep)
Again somewhat too fast.
(6.44, 6.49 w/145s)
(6.37, 6.49 w/129s)
(6.52, 6.53)
Friday: 6 recovery @ 8.48
After Thursdays session my old problematic left knee was bothering me. It's ok once I warm up. Still I kept this session off the road as far as possible.
Saturday: 16.5 miles w/4*(2mins+1min+30s@5kpace w/equal time recovery)
So having missed a session last week I decided to try to do in during this weeks long run. So after 11 miles I launched into 2min+1min+30 at I pace. I figured that 5k pace/effort was about right so I did these intervals by feel. This may encourage me to cheat on pace but I am not clever enough with the Garmin to set these sessions up.
All was well except that the seconds 2 m interval was broken up by the appearance of an unleashed dog on the tow path. I completed 4 before getting near enough to town that I ran out of (relatively) empty tow path.
Sunday: 10+ miles
Gave my Sunday group a miss in favor of a shorter run at my own pace. Started out with Mrs P. I then left her, took a 3 mile diversion from her route wiith the plan that I would catch up to her later. On rejoining her route - with about 4 miles to go, I dropped the back from the comfortable 8.2x to 7.3x and then 7.2x as I looked for her. Eventually at the bridge that takes us back over the river to NJ she was standing waiting for me.
Now I am confused as Mrs P was travelling at about 11.00mm when I left her. My calculus is a bit rusty but I am wondering if Mrs P isn't a closet sub-3 runner when I am not around ?
Mods - maybe move to the appropriate marital advice forum as appropriate.
Week: 60 miles. Nice solid week. Feeling a bit more confident about this plan. Already thinking a 10k race would be a good test of progress. the 800s in this weeks track session still look scarey
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Oh really???
:oJust jealousIt was SO wonderful meeting you and the lovely Mrs. P. And with the hat's magical hex-breaking powers obviously in full swing, I have two words for you and Mrs. P: blueberry beer.
Great to meet you + OH, and finally put a face to the legend. Maybe I can recruit you (both of you, if I get the right 3 week interval ?) for a crack, but (probably) non-competitive team for https://www.facebook.com/R2CRelay next August (I see we need early planning to get on your schedule!)0 -
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:oJust jealous
Great to meet you + OH, and finally put a face to the legend. Maybe I can recruit you (both of you, if I get the right 3 week interval ?) for a crack, but (probably) non-competitive team for https://www.facebook.com/R2CRelay next August (I see we need early planning to get on your schedule!)
You know, I have actually had an interest in doing one of those big relay events. Hubby will have no interest in this, but I am open to the idea, however I don't want to slow the team down. I don't know if you have any other prospective team members (I see we need 7), but I suspect the Duke (and maybe even the Duchess) might be game. ?? August 1st works well race-wise for me (slap in between my HIM and IM)....so....I guess what I'm saying is this: keep me posted, and keep me in mind!!! 0 -
You know, I have actually had an interest in doing one of those big relay events. Hubby will have no interest in this, but I am open to the idea, however I don't want to slow the team down. I don't know if you have any other prospective team members (I see we need 7), but I suspect the Duke (and maybe even the Duchess) might be game. ?? August 1st works well race-wise for me (slap in between my HIM and IM)....so....I guess what I'm saying is this: keep me posted, and keep me in mind!!!
Slow the team down ? Right now you're the out-of town ringer since Meb declined. Consider yourself pencilled in. Yes, I'm thinking about the Duke and Dutchess too. I'll need to get a few more people together before it becomes a definite. It's tricky because the race is handicapped with the faster teams starting later... so I'd like to avoid a team that ends up alone for the day ! 0 -
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Monday: Rest, Weight 152lbs.
Tuesday: Hills (7+7+2) : 9 miles
Winter arrived ! The plan called for a track session, but when putting this together I allowed hill reps as an alternative to cope with days like this.
Temps where well below freezing, and the wind meant any track session was going to be nonsense (track is right by the river), and the track itself had wet patches likely to be icy. So ... to the hills. I had to figure out how to structure this on the fly. So I decided to match the elapsed time on track reps on hill reps. So e.g 10*400m = 10*90 = 15mins.
Broke it into sets to allow for recovery as needed and involved a jog to a different hill.
7*(69-72s) 7*(38-40s) 2*(65-66s)
While paces make little sense I was definitely fading on the last two. Not sure how this session stacks up against a track session, but given the conditions out there.
Wednesday: 8 miles easy @8.37
Three shirts and a wind proof jacket, tights, gloves, and woolly hat made this doable.
Thursday: 9miles w/6@tempo
It has warmed up a little so only three shirts, and no tights! Once I got out I realised that the wind was back - not as bad as Tuesday but still not ideal conditions for a tempo. I decided on a minimum of 5 miles, and not to beat myself up on pace.
7.10, 6.50, 6.57, 7.04, 7.07, 6.51
Much slower that previous weeks. The first mile and the fifth mile were largely into a headwind. Mile 2 and 6 where "wind assisted". At mile 5, I persuaded myself to try to extend to 5.5 and at 5.5 I said 5.7 and at 5.7 - com'on you can hold on for 6. And so I negoatiated my way past the central governor ! Please to actually get this done. In the early miles I was thinking that this might be my first completely blown session of this cycle.
In a rush of blood to the head I signed up for The Central Park marathon in February. This is a small marathon of 5 loops of CP. This is defintely not a target race. Even though it excludes Harlem hill this is still a scarey hilly course. But it is a convenient, low-key way to see where I am. Of course, if the weather is brutal iI might have to reconsider.0 -
I like Wednesdays garments there, very similar to mine at the moment! Freezing out there particularly early this week. I hear it's a bit early for it to be getting this cold from locals! A warm 40 this weekend will be welcome relief!
Serious mileage at the moment. Comes across like you are in a focused and determined frame of mind.0 -
I like Wednesdays garments there, very similar to mine at the moment! Freezing out there particularly early this week. I hear it's a bit early for it to be getting this cold from locals! A warm 40 this weekend will be welcome relief!
Serious mileage at the moment. Comes across like you are in a focused and determined frame of mind.
Yeah, this is January weather. The temps here are not completely out of whack but the wind is ridiculous. And, sorry, but your winters typically make ours look like a picnic ! I have discovered that a local high school has ......an indoor track :eek:. No idea what type/size but I am working on getting access before the winter really sets in.
2014 was my "rebuild" year. So hopefully a decent block of training will see me back to some form in 2015.0 -
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A few days on the cliff walk around Bray Head. Probably easy enough for the the IMRA guys but some of the slopes are hard going up and tricky coming down about midway along the Head, and there were a few places where staying out of water was difficult.
Thursday: 10@9.09
Friday: 8@9.29
Stuck a camera in the back pocket. On the trail there was .... evidence ... of a I guessed was a horse. Bit puzzled by this as I could not visual anything other than a sheep or goat sure footed enough to navigate the whole way around Bray Head. Descending into Bray town however ...ooooooooouuuuu look ... a pony !
Saturday: 13@9.19
A few more photos from Saturday.
Lord Meath's Lodge:
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Well that was just plain rude by that poor excuse for a Santa!!! :mad: And, OMG!!! You waded in that cold water??? :eek: And, I am as tired of this crappy weather as you are. A wintery mix is coming down right now. I'm ready for summer! (Bah humbug!) 0
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Well that was just plain rude by that poor excuse for a Santa!!! :mad: And, OMG!!! You waded in that cold water??? :eek: And, I am as tired of this crappy weather as you are. A wintery mix is coming down right now. I'm ready for summer! (Bah humbug!)
Yeah .... my patience with people wanting to "kick your ass" is exhausted. I seem to attract aggression - still from Santa it was a bit unexpected :eek:. Coal for me this year then.
Yeah the water hazard part of the route was too clever. The nor'easter that hit here last week was the problem, though it happened once during the summer as well. Hate to abandon this route as it really is pretty ... but having to back track at 13 miles is too much. Google earth has not really suggested a safe detour. I could back up a few miles and head to a road - but it doesn't look a very safe option with no hard shoulder.
This week has been derailed by another project that meant no running Monday or Tuesday. Thus my first serious slippage on the plan ... so Tuesdays session moved to Wednesday and I hope to get the tempo in Friday.
Monday: 40 mins bike.
Wednesday: 8.5 miles (5*1200m w/4min recovery).
As ever there was a stiff wind off the harbor cutting across the track for this. Not too bad on the straights but the west facing curve was tough. The plan target was 4.52 (not 100% this is correctly calculated - seems a little soft)
Time(Recovery) : Pace
4.37(4.05), 5.50
4.45(4.03), 6.10
4.50(3.58), 6.30
4.50(3.59), 6.15
4.52 6.22
Not too sure about this. Started too fast (clearly) and was fading at the end. Probably should have attempted one more ... but the first flakes of snow were starting. Have to say I felt slow I know that sounds silly.
Kudos to one of my fellow runners out there. I am told he was an Olympic reservist in the hurdles at one point (early 50s iirc). He's at the point where his run is more of a shuffle at this point ... but he is out there everyday regardless of the weather, very intent on his schedule. Kind of inspirational.
Thursday:
am: 40 mins bike
pm: 8@8.12
Probably harder than it should have been but I am trying to focus on keeping my leg turnover fast. A friend gave me a couple of photos from a track session a few months ago and my first reaction ... "Agggghhhh look at that heel stike". So I am back trying to readjust to keep the hips over the feet .. which is tough to focus on at easy/recovery pace.
Again, snow is threatening but yesterdays we got away with a dusting. Fingers crossed.
To balance out my previous dog rants I have recently begun meeting an older guy who walks an unleashed dog. Normally this is a problem. First couple of times I met then it was on a narrow wooden walkway that snakes through a park I use. I think this is a retired sheep dog as it instantly lies down until I pass. The dog is mildly curious but completely calm. I have absolute confidence in it. I have not heard the man speak to it or call it ... it is really quite amazing.0 -
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