A Slow Journey to Faster Times

Friday 13th February - 75 minutes Steady
11.49m @ 6:33p/m average (156bpm avg)

Almost identical session to last Tuesday. The HR was steady and the pace only dropped in stages due to the wind and/or terrain. I think the fact that I was back on 6:42 pace for the last mile and a half is proof of this. In saying that, I don't feel as comfortable as I'd expect to at this heart rate to consider myself to have mastered it yet. The figures say otherwise, but I'll stick on 155 for the time being until I'm confident of moving up to 160. I do feel like I could have continued at that effort all day, but would have struggled to speed up. That's exactly how the HADD literature says I should feel, so it seems it's working for me:). Although I'm pretty busy over the weekend, I'm hoping to get a few easy miles in tomorrow and some description of long run on Sunday. That would put me in the mid 70's mileage wise and cap a very solid week of training.


Splits:

W/u mile - 7:28 (132bpm)

Mile 1 - 6:17
Mile 2 - 6:23
Mile 3 - 6:18
Mile 4 - 6:17
Mile 5 - 6:32
Mile 6 - 6:30
Mile 7 - 6:51
Mile 8 - 6:25
Mile 9 - 6:50
Mile 10 - 7:02
Mile 11 - 6:42
0.49 - 3:21

C/d mile - 8:10 (144bpm)

Sunday 15th February - 135 minutes Easy
17.49m @ 7:43p/m average (134bpm avg)

Managed to squeeze this in after all. Felt very strong for the entire run, which was kind of surprising since I'd already run 58 miles since Monday and spent the early afternoon climbing a mountain in Wicklow. I was expecting my calves to start screaming at some point, but it never happened. A good week's work. Ten more of those and I should go well in Hamburg.


Splits:

Mile 1 - 7:41
Mile 2 - 7:51
Mile 3 - 7:46
Mile 4 - 7:44
Mile 5 - 7:39
Mile 6 - 7:25
Mile 7 - 7:41
Mile 8 - 7:44
Mile 9 - 7:42
Mile 10 - 7:48
Mile 11 - 7:43
Mile 12 - 7:42
Mile 13 - 7:51
Mile 14 - 7:43
Mile 15 - 7:37
Mile 16 - 7:49
Mile 17 - 7:46
0.49 - 3:52

Tuesday 17th February - 75 minutes Steady
11.22m @ 6:41p/m average (156bpm avg)

Man, this was really tough! I got going after work, starting in Ringsend before moving all the way out along the coast to St Anne's and then turning back. The wind was helping in the first half of the Steady miles, but I still found the effort far from comfortable. It actually felt easier running back into it at the same HR, but at a slower pace. Hard to gauge how much of the slowdown in the second half of the run is down to the conditions and how much is down to me just not being fit enough to maintain the pace at that HR. I'm feeling really shattered at the moment and really wasn't up for this tonight, so I'm delighted to have got it done. I really need a good couple of nights sleep, having neglected that area lately. I have a stags to attend this weekend, so will have to rectify the sleep issue before then. Looking like an enforced rest day on Saturday.


Splits:

W/u mile - 7:57 (120bpm)

Mile 1 - 6:24
Mile 2 - 6:30
Mile 3 - 6:28
Mile 4 - 6:30
Mile 5 - 6:40
Mile 6 - 6:47
Mile 7 - 7:03
Mile 8 - 6:52
Mile 9 - 6:50
Mile 10 - 6:45
Mile 11 - 6:52
0.22 - 1:30

C/d mile - 9:00 (134bpm)

*Saw Duanington tonight as I struggled through my slowest Steady mile with the wind in my face. He high fived me as we passed each other in opposite directions. His partner called out my name, but unfortunately I couldn't make out who it was in the dark (although I know TbL had a 'date' this evening so my money's on him :pac:)

Wednesday 18th February - 75 minutes Easy
9.51m @ 7:54p/m average (131bpm avg)

Got out earlier than expected for this, so added 15 minutes of running rather than sitting in traffic. Effort was easy but the body is aching. Think it wants a rest. I'll give myself a going over with the foam roller when I get home.


Splits:

Mile 1 - 7:56
Mile 2 - 7:53
Mile 3 - 7:49
Mile 4 - 7:54
Mile 5 - 7:55
Mile 6 - 7:56
Mile 7 - 7:51
Mile 8 - 7:56
Mile 9 - 7:52
0.51 - 4:01

Friday 20th February - 75 minutes Steady
11m @ 6:49p/m average (157bpm avg)

This wasn't easy or comfortable, but it was easier & more comfortable than the same sessions in the last fortnight. Some sign that the training is working? I was very happy with how this workout was progressing until mile 8 of the steady section. My route planning this morning was pretty awful, leaving three of my final four steady miles climbing steeply into a headwind. I could have avoided this by just doing a U-turn back the way I came at halfway, but found a longer loop more appealing. That really f*cked up the pace and my effort levels were above what they should have been in those slower miles (hence the higher than intended average HR). Kind of throws off the average pace for the whole run, which is disappointing as I was extrememly consistent up to then. I also had to stop to tie my lace for the first time ever in a training run/race. Not my morning! Anyway, onwards & upwards. Feel like I've earned my day off tomorrow after getting the guts of 50 miles under my belt since Monday. If I'm not too ruined from alcohol consumption on Sunday, I'll get out for my long run that evening. Otherwise I'll push it back to Monday.


Splits:

W/u mile - 7:04 (131bpm)

Mile 1 - 6:33
Mile 2 - 6:34
Mile 3 - 6:31
Mile 4 - 6:30
Mile 5 - 6:36
Mile 6 - 6:40
Mile 7 - 6:45
Mile 8 - 6:53
Mile 9 - 7:17
Mile 10 - 7:34
Mile 11 - 7:04

*2 mile c/d - 8:07, 8:11 (144bpm)

*Two mile cool down due to my poor route planning leaving me two miles from home at the end of the Steady section.

Sunday 22nd February - 150 minutes Easy
19.34m @ 7:46p/m average (137bpm avg)

Spent the weekend in TbL country on a stags, so was badly in need of some rest when I got back this afternoon. Went to bed for three hours before heading out for this in the evening. Pretty wild and blustery out there, but the miles ticked by smoothly enough. Happy to have fit this in and even more satisfied with the splits/effort considering how tired & dehydrated I am. On to next week......


Splits:

Mile 1 - 7:30
Mile 2 - 7:48
Mile 3 - 7:41
Mile 4 - 7:39
Mile 5 - 7:38
Mile 6 - 7:23
Mile 7 - 7:57
Mile 8 - 7:47
Mile 9 - 7:38
Mile 10 - 7:55
Mile 11 - 7:54
Mile 12 - 7:56
Mile 13 - 7:54
Mile 14 - 7:56
Mile 15 - 7:54
Mile 16 - 7:41
Mile 17 - 7:32
Mile 18 - 7:43
Mile 19 - 7:56
0.34 - 2:40

I'm sure most people already know about this, but for those who don't I've quoted the relevant post from the main Athletics/Running Forum:

Pacing Mule wrote: »

Welcome to the Boards.ie Athletics Forum Half Marathon Charity Handicap Sweepstakes in aid of PALS Pre School

The Concept:

The idea for this came from a bit of banter originating on Yaboya1s log where a time handicap race was held during the recent Enniscorthy 10k. There was decent interest in it and we are looking to scale things up a bit and raise some funds for a very worthy charity at the same time. A number of boardsies are running the Bohermeen half marathon this year. Each willing participant has been given a handicap / time bonus for the race. The fastest expected time TRR will be at scratch with other runners being given a virtual headstart based on their own abilities and at the discretion of the official race handicapper ECOLII.

One single bet will cost a €5.00 donation to the charity, with 3 bets available for a €10.00 donation. Anyone wishing to be more generous can donate extra if they would like to of course. Every €10.00 will buy 3 bets! 25% of all bets made will go into a prize fund with the winner(s) taking all and the rest going to the charity.

There is also odds offered by ECOLII himself on 4 specific match ups. ECOLII has made a very generous commitment to fund this part of the book himself.

About the charity:
We're raising funds for PALS. PALS (Play and Language Support) Preschool opened in September 2008 and is a registered charity. PALS provides early intervention programs for children with Autistic Spectrum Disorder (ASD). The school runs 5 days a week from September through to July and they enrol children between the ages of 3 and 6 years. PALS use an Applied Behaviour Analysis (ABA) approach to teaching in both the preschool classroom and the 1:1 classroom. Unfortunately state funding does not fully cover the costs of running the school and parents are asked to fund raise each year to make up the shortfall. I'm personally fundraising on behalf of a gorgeous little boy called Zach who attends the school and I approached the mods here with the idea to run this fund raiser. Zach himself will be out at Bohermeen cheering us on.

Donating / Betting:

Main betting (€5.00 for 1 bet, €10.00 for 3 bets):

Pick your top 3 in order from:

TRR_The_Turd: Scratch
Tunguska (-5:00)
Yaboya1 (-6:30)
Overpornator (-8:30)
Menescemo (-9.30)
ThebitterLemon (-10 min)
Calvin Johnson (-13 min)
Tom Joad (-14 min)
Marthastew (-20 min)
Pacing Mule (-35 min)
MKDTH (-48 min)
Laura ac3 (-50 min)

Get it right in order and you win the jackpot (20% of all bets / donations on this bet)


Sidebets by ECOLII (€10 max bet - double your money if correct):


Boards.ie (-15 min) v Pantomime Villain (+15 min) - EVS (bet 10 get 20 winnings)

Meno (-30 seconds) v ThebitterLemon (+ 30 seconds)

Yaboya1 (Scratch) v Calvin Johnson (-6 min) v MKTDH (-40 min)

Marthastew (+ 25 min) v Laura_ac3 (-25 min)

We have set up an idonate page to handle the donations. Donations can also be accepted via paypal - a special paypal account has been setup boardsforpals@gmail.com . If donating via the idonate page stick your boards username down in the name column and if donating via paypal post up the transaction reference number. Once the donation is made the bet can either be posted in the thread here in advance or if you want your thoughts to remain hidden can be PM'd to myself / ECOLII as appropriate. All bets will be published before the race so full transparency can be provided.

Thanks in advance to everyone who has gotten involved so far / who will be involved and anyone who donates. Also a special thanks to the mods and cmods here who gave permission for this.

Link to donation page: http://www.idonate.ie/fundraiser/63234_boards-ie-athletics---running-forum-for-pals.html


Click here to donate / get your betting credit now via idonate Or send a paypal payment to boardsforpals@gmail.com

Now, for my own opinion.

I've been pretty busy lately so have only got around to studying a bit of form today myself. I'll give a brief synopsis of each runner.

TRR_The_Turd: Scratch - Ran in the 1:13's here last year, in the 1:15s when only out for a jog in Waterford and has been dipping under 7:00min/mile pace for 20+ mile training runs. Expected to pb here as he edges closer to his main goal of the year in London. If anyone is to beat him on the handicap, they're going to have to run a very big race.

Tunguska (-5:00) - The fastest over this distance on paper, but doesn't keep a training log so almost impossible to assess his chance. Unofficially paced sub 30 in Raheny a few weeks ago so can't be in bad condition. Massive value if anywhere near pb shape.

Yaboya1 (-6:30) - My current training definitely leaves me more suited to the longer distances and I fancy myself to run a big race here, possibly even a pb. That might not be good enough to win the handicap though.

Overpronator (-8:30) - Ran a nice pb of 1:24:xx in Waterford and has been ticking along nicely recently. If he gets anywhere near the 63 minutes he predicted to me in Trim he's a certainty :pac:. It's more likely he'll run in the low 1:20's though, which still gives him a reasonable chance.

Menescemo (-9.30) - is another who gave up logging and hasn't run a race flat out recently afaik so is very difficult to assess. If we assume he's in pb shape though (1:26:xx), he's still up against it here.

ThebitterLemon (-10 min) - Racking up Krusty like mileage lately and could be a danger to all if turning up fresh & well considering he ran 1:25:xx when not putting in the same miles last Autumn.

Calvin Johnson (-13 min) - Another big potential improver. Ran 1:29:xx in Clontarf last November, but his recent 10k suggests he should go a lot better than that here.

Tom Joad (-14 min) - has agreed to donate €1 for every second he goes under 1:27:45 to prove he's not sandbagging. Surely I'm reading this wrong and he should be donating the money if he goes over? Considering he's a Cavan man, you can probably bet he'll run exactly 1:27:45 now :pac:

Marthastew (-20 min) - hasn't been too active here lately, so is yet another whose chance is difficult to gauge. Ran a pb in the same race last year so obviously likes the course. Usually among the prizes. Impossible to dismiss.

Pacing Mule (-35 min) - ran a sub 50 10k in Enniscorthy despite not being at 100%. If TRR runs the time he's expected to, PM needs to go around 1:47. He doesn't sound too confident of doing that himself and if he doesn't believe he can do it, can anyone else?

MKDTH (-48 min) - probably needs to get under two hours to have any chance. Is definitely suited to the shorter distances considering he doesn't have anywhere near the mileage in his legs of most of his rivals. Not to be written off, but the handicapper doesn't like being made a fool of and hasn't been too generous this time.

Laura ac3 (-50 min) - has plenty of miles and a marathon in her legs since she ran her pb so bound to improve here. Will probably need to shave off at least 10 minutes to be competitive in the handicap. Can she do it? I honestly don't know.


This is worse than trying to solve the Grand National despite the smaller field. I think I'm really going to struggle to beat the two above me in the handicap, never mind anyone below me. If I run a two minute pb it's still very likely not to be good enough, and considering my HM pb is one of my stronger ones I look up against it. Even though TRR is the time equivalent of the top weight (literally top weight if you ask TbL ) he could be f*cked in here. Sometimes the handicap good thing is the one conceding less than they should be, rather than receiving more. A bit like Denman when he won the 2007 Hennessy off 161. The same horse won the 2009 renewal off 182 when returning from a heart defect underlining how much of a cert he was off 21lbs lower with no health issues. The sticking point is tunguska. If he's anywhere near peak form, TRR cannot concede him 5 minutes. But nobody bar the man himself knows that. Watch the pre-race market . I think I'll stick to few of the sidebets myself as I can't decide on the winner, never mind the first three! I also don't want to bet against myself, but feel I'll be wasting my cash if I back myself.

Good luck all.
Don't forget to donate!