Tipping Away...

Saturday 11th - 4.2 mi
E - 4.2@7:25/mi
A bit worse for wear today. I wa also down for volunteering to marshall at the Aquathon from 12:30 - 3 (actually 4pm). I signed up for it during the week and thought I'd like to see the race anyway so it'd be a good way to clear the head from the previous nights antics but the weather was especially horrific. Felt pretty bad for the organisers but they've had it pretty good the past few years I was told so your bound to get caught out in a bad one in Galway every now and then.
Got out for a jog then after that to warm up some bit and legs were tired but the wedding dancing last night helped recovery for sure. The jagar bombs...not so much.

Sunday 12th - 4.6 mi
E - 4.6@7:30/mi
Legs a lot better today. Out last night again for another engagement party. This is getting out of hand. Burning candle at both ends comes to mind so kept it easy.

I've Q1 out of the way this week already so Q2 will be Wednesday morning hopefully and then next weeks Q1 on Saturday morning in Brighton. Yet another wedding so I'll try fit it in before breakfast and more wedding antics. I'm thinking now my blog should be be titled: "Four weddings and a Marathon".

Wednesday 15th - 15.5 mi
Planned: JD 14WTG Q2: 8E - 6 x (1km I w/2:30min jog) - 1E
It went: 8@7:34/mi - 1km splits(3:35, 3:31, 3:34, 3:34, 3:33, 3:30) - 2.4@7:16/mi

I checked the bible and for my current training VDOT, 1km I's should be 3:37 per rep. I felt this was a bit soft considering recent 5km race a few weeks ago so decided 3:35 might be more apt. First rep felt really easy, then got a little cocky on 2nd rep so I tried to keep rest at or just below 3:35. Finished up with a 3:30 fairly comfortably so happy out with how that went. Jogged back home the 2.4mi from track and legs felt good. Smashing weather so didn't mind that at all.

Thursday 16th - 5.4 mi
E - 5.4@7:54/mi runmuting, bike at work so can cycle home.

Wedding in Brighton this weekend and with a 17mi E run planned, I might as well use it for a little sightseeing.

youngrun wrote: »

Some good running here

you seem to be running better than your target

Perhaps a race would be good to recalibrate where you are at- are these built into programme. No point underselling yourself!

Having a look at whats on the way in the plan, I'd be slow to increase too much. The last couple of Q runs were relatively soft compared to whats on the way. The next Q1 after this weekend is 17 mi with 14 at PMP, ouch.
Ideally I'd like to do Dublin Rock and Roll as a good few club mates heading up but I've a good mates wedding on the Saturday so no real point in heading up.

It looks like I'll be racing Charlaville Half marathon on Sept 20th so that will give me a fair idea. Then again, it's too late at that stage to re-adjust so I'll have to play it by ear before then...hopefully I can get in one or two races in the mean-time as I def need to practice at least.

Tuesday 21st - 4 mi
E 4@7:54/mi + 8x strides

Wednesday 22nd - 14.7 mi
Q2 Plan this week: 40min E - 3T - 2min rest - 2x(2T - 1min rest) - 2E.
And it went: 40mins@7:44/mi - 3@5:57/min - 2@6:01/min - 2@5:55/mi - 2.4@7:21/mi
avgHR for T runs: 176, 182, 184.
Happy with that. The past 7 days of E running and a missed session on Saturday really shows. Kept the effort just about uncomfortably hard for the 3 runs and wasn't completely wrecked at the end. A lot easier to get HR to 180 this time.
Today also marked the Galway Arts Fest's Skywhale's final flight so as I was running towards down the prom at around 7am you could see her in full flight over the city. Very Surreal. I was giving out stink coming up to the fest about this Skywhale but it seems to have won me over and I felt a slight sense of loss as it passed.

I'll try get next weeks Q1 in on Saturday morning.

No beating around the bush here but the main issue with the morning runs are the bowels. I try get up 30-45mins before start, have porridge and some water then hope for the best it works out. All these morning run's start out easy so just use that to loosen out. Made good use of one of the porta-loos on the prom during the easy 40mins.

Saturday 25th - 18 mi
Plan this weeks Q1: 1E - 8M - 1E - 6M - 1E
It went: 1@7:33/mi - 8@6:23/mi (HR170) - 1@7:37 - 6@6:23/mi (HR171) - 2@7:48/mi
Conditions were perfect for this, sun shining, not a puff of wind and felt great. This is off the back of an easy-ish week, only 48 mi last week in the plan and also missed the last Q1 so wanted to make sure I nailed this.
Plan was to just go on effort and keep an eye on HR. 170 feels about right for M pace, comfortably hard where I still need to concentrate on arms. Ideally I'd like to keep the same pace but instant pace running around the tracks and trails of Dangan doesn't work at all so just ignored it. I was ideally going to try run as close to 6:30 as I could thinking that the effort might be too hard to do that but to my surprise on reaching the end of the 1st 8mi@M pace, I did it in under the plan of 52 min in 51:05. So the 1E mile ticked by and then straight into the final 6. Again just concentrating on moving arms and keeping HR under control around 170. A bit trickier this time to keep it that high and I suspect I was running out of energy after 1.5hrs. So interestingly by going on effort and keeping an eye on HR and hit the exact same pace for both sessions, nice!

Pleasantly surprised I managed 6:23 pace when only a few weeks ago at the same effort and HR it was 6:40, this muscle super-compensation is great!

So going forward I think I'll stick to doing the M pace session off of perceived effort and HR so come a month before DCM I'll have a fair idea of what I can sustain.

Tuesday 4th - Zero
Intended to get out for an E 4mi after work but arrived home to dinner on the table. I though better of telling herself that I've to go again! Not too stuck for mileage this week so I'll give today a rest.

Wednesday 5th - 8.2 mi FAIL!
What a miserable morning.
Q2 Plan was: 8E – 5x(1km I – 2min jog) – 4x(400m R – 400m jog) - 1E
It went: Interestingly.
So had to be in work for 8:30am, cycling so knew I had to start this session early if I wanted to get it done this morning. So out the door for about 5:20 am and started off nice and easy for the 8E part. Wet and windy, great. Did a 4 mi loop coming back down the prom with the wind when I was passing close by my apartment when up ahead I noticed two dogs looking a bit flustered. I hindsight I should have turned around there and then but thought it’d be grand, the owner must be nearby anyway. Got closer and realised I was on my own at 5:50 am with a friendly looking Labrador and a not so friendly looking Alsatian. Not good. The two dogs spotted me and ran straight for me. Not good again. I slowed up to a very slow jog in the hopes that they’d back down and let me by. The Alsatian had other ideas and kept coming closer, barking, what felt pretty aggressively to me. I had jogged passed at this stage but the Alsatian was getting way too close for my liking so I turned around and stopped to face him. The Labrador had no real interest but the Alsatian looked like he meant business so not taking any chances I shouted and threw up the arms and he backed off but as I turned around to jog off he came towards me again, barking and growling. I was on the prom at this stage and jumped off onto the rocks by the sea. So worst case, in my tiredness, I thought I could jump into water and swim away. The Labrador I could probably win round but I did not fancy my chances against an Alsatian. I walked along the rocks for a bit towards my apartment (about 200m away at this stage) but the Alsatian kept watching from above and following me from the prom. Keeping my composure I hit the stop on my Garmin. This may take a while. Looking around for some help there was no one and it was lashing it down. What a situation. I knew the very worst thing you could do is try and run so I picked up 4 or 5 rocks. If he really wanted to get to me, I’m sure he could have easily so maybe he was just spooked. With no other real options, I just walked up the rocks confidently (inwardly, not so confident) towards the mismatched pair. They came pretty close again but never too aggressively this time and I kept walking with the head down. I’m sure the Labrador wanted to play fetch at this stage when he saw the rocks. God only knows what I would have done with the rocks, as if they’d have helped against an Alsatian but it was somewhat comforting. Still walking, trying to avoid eye contact, head down, getting closer to the apartment the Alsatian stopped barking and just walked beside me. I felt bad then carrying the rocks in my arms so threw them to the side. Got inside the apartment and breathed some sigh of relief! I’m not a nervous person at all around Dogs but that really did spook me. I’ve grown up around dogs all my life!

I didn’t get up this early for no reason, had a glance out the window and saw no sign of the dogs, so I hopped into the car and drove to Dangan where I originally hoped to use the track. My plan was to finish off the 8E by running 4 mi out to Dangan but decided I could just drive out and finish it off there. So I finished off the 8 miles around Dangan, but stomach not great after all the excitement at this stage. No open toilet in sight either so thought I chance working away at rest of session anyway. Got to the track and the gate was locked, darn. That was the final straw. Even if I had gone ahead I was going to be late for work at this stage anyway so knocked the session on the head and went home and got ready for work.

So summery of session: 8.2@7:54/mi

I’ll try again tomorrow afternoon when track will be open for sure.

Thursday 7th - 16.8 mi
So take 2 on yesterdays fail. Plan called for: 8E – 5x(1km I – 2min jog) – 4x(400m R – 400m jog) - 1E
And it went: 8.3@7:12/mi - 1km splits: 3:30, 3:31, 3:29, 3:31, 3:26 - 400m R's: 74, 76, 74, 70 - 2.4@7:09/mi

Some change from yesterday mornings disaster! Weather was stunning this evening, when it's good its awesome! So really enjoyed the 8E and found myself having to hold back from going too fast. The 5x1km intervals went nicely, felt easy but saved something in the tank for 400m R's. 400's were nice and controlled just concentrating on keeping cadance high and good form. Then for the last 400m I went all out and clocked 70s so happy out with that. Ran home from track with pretty tired legs but a nice clip too so very happy with all that.

Plan going nicely so far, loving the flexability of it. A long road yet but touch wood, legs are good for now, ie no injuries. Thats the main thing for sure!

In other news, I have new shoes!! Mizuno Wave Universe. Felt so nice this evening wearing them for the first time. Very light and room-y. A nice change from the last two pairs of New Balance Minimus I've had.

Can't beat the good weather.

Hah, their not too bad if you take it one session at a time, the E running is meant to feel easy so never too wrecked getting to the start of the intervals. My last Q session was Saturday so a nice break in between of easy running.

Friday 7th - 4.1 mi
E - 4.1@7:12/mi
8am Run from the prom, through town and back out, what a morning, bliss. Legs tired alright. Wedding again today, last one of the year, here we go again!

Monday 10th - 8 mi
8@7:21/mi
Lovely run, legs tired from yesterday but still moving OK. After work run and just grabbed a quick slice of bread and peanut better and out the gap. Tired and very low energy at the start but felt great again at the end of this.

Tuesday 11th - 4 mi
4@7:59/mi
Felt slow as a wet week, I don't think I actually woke up until mile 2, early run before work. No angry stray Alsatians. 9 strides thrown on at the end. Hopefully Q2 tomorrow evening after work. I think weather looks, dare I say it...good?? Shock, horror.

Thursday 13th - 3.9 mi
Easy 3.9@7:30/min
Legs pretty tired from yesterdays effort but no pain so alls good!
Friday 14th - 6.1 mi
6.1@7:17/mi + 8 x Hill Strides in Dangan
Saturday 15th - 0 mi
Charity 50km cycle for cancer care west in the morning and had weeks mileage covered so just rested up for tomorrow.
Sunday 16th - 19.7
19.7@6:47/mi
A little off piste from the plan here. This was meant to be Q1 this week but Gary invited me on some of his long run so decided its not everyday you get invited on a long run with a 2:17 marathoner so jumped at the chance. His plan was 3 hrs at roughly 6:55 pace so he was going to do an hour before he collected me then I'd do my 2hrs and we collected Keith on they way for his 90mins. Didn't feel great at the start, straight into 7:00/mi so took a good 30mins for legs to come round but by the time we collected Keith we ticked along nicely at 6:50/mi around Dangan chatting away. The miles flew by with a little company and by the time we dropped back Keith we were in or around 6:30 pace. To keep that pace for the last few miles I was working hard, HR was in or around 180 for the last 3 miles so really feeling it. That's pretty much T effort level but slower pace due to me pretty much running on fumes.

Ideally I don't think I should have done a session like this, possibly more harm than good but I was careful to listen to legs/feet and made sure I wasn't working hard enough to injure myself. Next few Q session will be interesting. I was happy being able to keep effort level and HR that high towards the end of the session but I was on the limit for sure without gels/water. Might have to take the next Q session a little easy to make sure I'm fully recovered, I'll play it by ear.