BQ or Bust!

Sun 28 Jun

Recovery 40 mins.

Found ourselves in Deep South County Dublin this morning which was an opportunity for a couple of circuits of Kilbogget Park, including a lap of the National Beer Mile Stadium, where it was nice to follow in the footsteps of legends and soak up the historic, if Moosehead-sodden, atmosphere.

30-Day challenge (Day 17). This week’s stretches are definitely getting old.

Reflecting more on yesterday’s disappointing race, I discovered that the VDOT was actually exactly the same (44.6) as the two last half marathons (1:41:00 on the nose), performances I was happy enough with at the time, and quite recent too. So not that bad. But then I noticed that I ran the last mile of the Cork Marathon faster than the last mile of yesterday’s effort, which is certainly not what it says in the manual (unless it’s a marathon manual).

Then again, maybe I need to get out more.

WTD: 24 mi (39 km)
MTD: 109 (175)
YTD: 903 (1,469)

Thu 2 Jul

7.2k @ 6:06 (4.5 mi @ 9:49)

The plan has this as a rest/cross day but I decided to just do a little run at recovery pace. Struggled to keep this slow enough to stay under 150bpm, although I found out a few days later 155 is probably the number, based on a higher max HR than I had been working off.

Fri 3 Jul

Rest

Sat 4 Jul

Poppintree parkrun 5k @ 4:24 (3.1@7:05)

Wasn’t feeling 100 percent after a few scoops last night but decided to give parkrun a bit of a lash this morning. Headed up to Poppintree where I knew from previous experience I could reasonably expect to finish in the first 10. Hoped I might get sucked along to a PB (21:49 from last December).

Warmed up with a km around the park and straight away I could feel the heat and humidity. Lined up and we were off, and after the first 400m I was in about 16th position. A few lads were starting to flag already and I passed eight of them just keeping it steady, but by the end of the first lap I was already feeling pretty hosed. The timer called a split of 7:20 (which I think was for 1.1 miles, the first lap being slightly longer on this course). There were two guys about 20m ahead and another three just in front of them - I recognised one of them as the M60 gent I couldn’t catch the last time I was here, and he was going well again. It would be nice to catch his group and try to do a bit of drafting but I was struggling enough as it was and feared a blowup if I put on a spurt to reach them. Then again, maybe I should take more risks. :rolleyes: So once again I found myself running solo. At the end of lap two a runner ahead stepped off the course so I was now 7th, but falling behind. 14:40 was called out by the timer as the last lap commenced. A guy had fallen off the group ahead and I kept my eye on him all the way around the park. He was a good bit in front, maybe 40 or 50m but coming back slowly and I thought I might have a chance of taking him if I could keep it going. Felt like I was flagging badly myself but managed to pick it up a bit coming around the pond. No risk of being caught by anyone so nothing to lose as we hit the last 200 and my would-be victim was in my sights. Bust a gut trying and would have got him if the race director hadn’t tipped him off, and he put the skates on and just about held me off on the line. Official time 22:01.

Garmin splits (measured 3.0 mi so a good bit off) 7:07 7:24 7:26

Enjoyed that. Time was a bit disappointing but considering the heat I’ll take it, and besides I was trying to race by feel anyway. Looking at the data afterwards I seem to have underestimated my max HR, which climbed to 197 for the final spurt. Seems high and I know garmin HR isn’t the most reliable but as it wasn’t just a spike I guess I should use that as the number for now, or at least as long as I'm using the garmin HRM.

So a departure already from the plan. Swapped yesterday’s LT session (14min/4 min rec/12 min) so I could do today’s parkrun. Made up the mileage with a recovery run along the seafront and watched the end of the Clontarf HM. Some great pacing in tough hot and windy conditions by Killerz, meno, overpronator, yaboya, belcarra and the rest of the pacing team, fair play lads.

WTD: 27 mi (43 km)
MTD: 20 (33)
YTD: 930 (1,512)

Mon 6 Jul

Rest.

Tue 7 Jul

Schedule had 11k GA with hill sprints and strides but had to skip this due to early travelling to Galway for a conference, long day and no opportunity to get out really.

Wed 8 Jul

Easy 7k @ 5:42 (4.2 mi @ 9:10)

Tight for time again so put off today's scheduled 13k till tomorrow. Got out early for a few kms along the Corrib by NUIG. Very nice place to run although I wasn't feeling great on what felt like a very muggy morning. 30-Day Challenge (Day 20).

Thu 9 Jul

Endurance 13k @ 5:34 (8.1 mi @ 8:58)

Feeling much better today on this easy run from Glasnevin through Santry, Beaumont, Marino and Whitehall. Happy enough that I can match pace to HR range so didn't worry about forgetting the HRM today. Followed with 30-Day Challenge (Day 21).

The DCU Health and Human Performance Dept. was looking for some guinea pigs to undergo an ISAK Body Composition test so I signed up and had myself measured, marked, calipered, and pinched. Interesting process and in the end it confirmed what I've known all along: I'm a skinny fecker. :pac:

WTD: 12 mi (20 km)
MTD: 43 (69)
YTD: 952 (1,548)

Bungy Girl wrote: »

Not as skinny as me apparently :rolleyes: :pac::pac::pac:

That 30 Day Challenge is going well. How's the 4 minute mile coming along ?

Ha ha, indeed.

4 minute mile's a way off. I think doing the 30-Day Challenge might be more like rebuilding a golf swing. You have to get worse before you get better. And like Tiger Woods you might just stay worse.

Sat 11 Jul

9 mi (14.5 km) inc. LT 18 min (4 min rec) LT 12 min

Down for today was 8 miles incorporating two LT intervals of 18 mins and 12 mins with 4 mins jog recovery. Saw on the internet that the Irishtown track was reopening today so jogged over to check it out. Expected there’d be quite a few people about but the carpark was empty and the place was deserted. With the track to myself I launched into the session, which required HRR of 75-88% and an expected pace of 4:29-4:35 km (7:13-7:23/mi). As I’m still trying to evaluate and get a feel for HR I decided to let that dictate the pace and set up the watch to keep me between 162-180 bpm.

First time doing this kind of session (skipped last week’s in favour of a parkrun). Imagined it would be pretty tough and it was. Figured I’d get about 10 laps into the first 18 mins and just counted them down. Comfortable enough for five laps then the watch started to beep so I had to slow a little to keep below 180. Think I lost count of the laps as the jog recovery came sooner than I was expecting, not that I was complaining. Second interval felt harder. Again I was trying to keep in the HR range so had to deliberately ease off a couple of times. I assume this is the way to do this kind of session?

Pace was 4:28 /km (7:11 /mi) for rep 1 dropping to 4:39 (7:29) for rep 2. Equates to 4:32 (7:18) @ 176 bp (85% HRR) over the two LT reps.

I think I’m happy enough with that as the prescribed HRR delivered a pace smack in the middle of the expected range. HR was possibly a tad high for the pace but that’s probably OK on a warm afternoon and there was a headwind to deal with on part of the track too.

Jogged home so ended up doing an extra mile.

WTD: 21 mi (35 km)
MTD: 52 (84)
YTD: 961 (1,563)

Tue 14 Jul

Club session 14 km (8.7 mi) inc. 12x400 (30s)

Big turnout at the club tonight with the track finally open again after a year in limbo. Joined the interval session for 12 x 400 off 30 sec recoveries. Have never done this session before and thought the first few reps were a bit slow but I was soon feeling it. Coped well enough though - a lot of people were flagging in the heat tonight.

1:35 1:36 1:29 1:34 1:35 1:40
1:35 1:37 1:37 1:40 1:40 1:41

Was delighted to see aquinn taking the plunge and coming along to the club. By the end of the session she knew more people than I do after a year. Slow jog home for a total of about 14 kms.

WTD: 14 mi (22 km)
MTD: 77 (124)
YTD: 996 (1,603)