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Making every mile count
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I felt really fatigued and achy on Monday on Tuesday. The quads were particularly tired. I put that down to the hill run on Sunday (I really cannot run downhill!). Also my hemoglobin level have dropped to 12.9. While technically anaemic, I know this is purely down to training and always temporary but it's still something I have to keep a big eye on. I am usually very careful regarding diet but I still may go on some supplements for a few days to give myself a kick start.
Monday 29/2
14 Miles
AM
8 Miles Easy (treadmill) @7.32p/m in 1.00:24
PM
6 Miles Easy @7.32p/m in 45:19
Tuesday 1/3
8.10 Miles Easy @7.29p/m in 1.00:37
Decided to skip the usual double and hit the treadmill again. The legs simply needed to recover.
Wednesday 2/3
17 Miles
Magness Session 3: 6@MP, 1.5m@10K, 4@MP, 1m @10K ~4min rec
13.75 Miles (inc. warm-up)
https://connect.garmin.com/activity/1070409511
Splits:
6 Miles (MP):
5.48
5.52
5.58
5.59
5.55
5.57
1.5 Miles (10k):
5.36
5.37 (.50)
4 Miles (MP):
5.54
5.55
5.57
5.59
1 Mile (10K):
5.26
The wind was tough this morning in Shanganagh Park, increasing throughout the session. Very happy with the effort levels, feeling really strong. The 1.5 at 10k pace was the toughest in those conditions, coming in quite slow. The marathon paced miles very controlled and quite comfortable. I am still running them slightly too fast but I am not too concerned as the effort levels are about right. Luckily the legs recovered nicely from yesterday so that certainly helped me today
. All good. Things are going quite well at the moment so just need to keep it between the ditches/keep it on the fairway/some other useless analogy!
Once again Magness delvers a cracking session. Enjoyable and challenging in equal measure.
Warm-Down: 3.25 Miles @7.14p/m in 23:450 -
dublin runner wrote: »The wind was tough this morning in Shanganagh Park, increasing throughout the session. Very happy with the effort levels, feeling really strong. The 1.5 at 10k pace was the toughest in those conditions, coming in quite slow. The marathon paced miles very controlled and quite comfortable. I am still running them slightly too fast but I am not too concerned as the effort levels are about right. Luckily the legs recovered nicely from yesterday so that certainly helped me today. All good. Things are going quite well at the moment so just need to keep it between the ditches/keep it on the fairway/some other useless analogy!
Gonna play devils advocate here and apologies if it feels like I am picking on you but the description seems at best contradictory and and worst like you are not being truthful with yourself
- Windy conditions which is going to increase effort levels
- You admitted yourself you ran MP too fast despite wind
- 10k sections were slow due to conditions but effort was elevated
- MP effort felt right????
I am not saying this to have a go but I do think you are overcooking MP efforts (3rd one in a row) to point where it will effect your race day. Being comfortable at the pace is only half the battle as come 20 mile if your body is burning fuel inefficiently its going to show much more than in your current sessions0 -
Myles Splitz wrote: »Gonna play devils advocate here and apologies if it feels like I am picking on you but the description seems at best contradictory and and worst like you are not being truthful with yourself
- Windy conditions which is going to increase effort levels
- You admitted yourself you ran MP too fast despite wind
- 10k sections were slow due to conditions but effort was elevated
- MP effort felt right????
I am not saying this to have a go but I do think you are overcooking MP efforts (3rd one in a row) to point where it will effect your race day. Being comfortable at the pace is only half the battle as come 20 mile if your body is burning fuel inefficiently its going to show much more than in your current sessions
Ah, not picking on me! Appreciate the input.
I mention the wind because for half the time it was favourable and the other half in your face. Nothing too bad but enough to make the pace drop giving the same effort. Yes, I agree all too fast. I have a huge problem here that if I run the first mile too fast I get stuck in that zone. It's simply a bad habit. A much better approach would be to start at 6.10 pace and be very very disciplined. I guess that's quite hard to do by yourself at times (I hate checking the watch every 2 seconds!). Anyway, that's enough excuses
. No point running too fast and having a bad race so appreciate your reply.
I also don't believe the Garmin so I always add 5 seconds a mile at a safety cushion!
Anyway what is MP??! I guess we will see next month!0 -
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Friday 11/3
5 Miles Very Easy @8.00p/m in 40:00 (treadmill)
One of those runs in which there was a lot of stiffness, pain and a fair degree of discomfort setting out. The achilles on both legs legs felt incredibly tight and unusually never really loosened out during the run. I hit a wall later on during the day as quite extreme fatigue kicked in. An early night called for.
Saturday 12/3
3.50 Miles Easy @7.12p/m 25:15
A small bit better today. A nice reminder of the dangers of tapering! Even though I only mini-tapered (2 days) for the half marathon, the body really tends to seize up. I really am at a loss to counter this still. It's perhaps more mental than physical anyway :rolleyes:.
Sunday 13/3
Bohermeen Half Marathon
1.15:27 (5.46p/m)
13th Place
A late surge during the closing mile meant avoiding the dreaded sprint finish with Mick S. We shared the road together for the previous 12 or so miles and kept each other honest, particularly after the group splintered after the 10 mile mark. In truth, I have no kick so I desperately wanted to kill off any chance of a bruising last 100m meters. I turned the corner and saw 1.15:02 of the clock. Too afraid to look over my shoulder I crossed the line in 1.15:27 happy with the time but not ecstatic.
The race started fast. Is there ever any other way?! I was already feeling the effort during the first mile. Not a good sign. The watch beeped at Mile 2 (5.42). That was the first and last time I looked at the watch. That mile felt tough. Way harder than it should have been. I knew from that moment that it was going to be a long day at the running office! Just before the 5km mark a strong group formed. I knew most of the lads so I was confident I was in good company. My clubmate, Eddie N. and Mick S. dragged and pulled me through the next 5 miles. I was in a bad way but knew that if I dropped off I would likely die a death. Get to Mile 8 I told myself, get there and then it's just a 2 mile run followed by a 5k run for home. Mile 3 to 8 in the half marathon are the the no man's land area of this distance for me, the section to put the head down and grit the teeth. Mile 8 had come and gone and I felt no worse or no better. I'll take that.
The conditions were ideal, with only a light breeze to contend with. The miles ticked by and for a brief moment I felt good and certainly better than the opening miles. Unfortunately this ended quite quickly and it was back to fighting. All of a sudden we passed Mile 11 and I could smell the finish. Here myself and Mick S. ran side by side, not quite racing one another but each keeping the other honest and not letting the effort slide. It was fantastic to have company, especially as the clubmate opened up a 10 second lead. He looked strong and was closing in on the runner ahead. I began to reel him back in but it was too late. He was too strong for me today (he had a very good run). There was to be no fanfare finish, just the feeling of digging out a good result when it really felt it was not on.
So, a near 3 minute PB. It was a result I knew was in me and in truth it wasn't the result I wanted. I saw no reason why I couldn't improve, or at least match, the Trim 10 Mile pace (5.43p/m). I sit here very content that I pulled off a good result on a bad enough day for me, a day I had all the excuses lined up (trust me, I really did). A day I could have simply given in and ran slower. To that end I am very happy.
Another positive result.
-w/u 1.50+ Miles @7.14p/m
-6 Miles Easy@7.09p/m in 42:54 (later that afternoon)
~20.60+ Miles for the day.
WEEK TOTAL: 74.90+ MILES
Two questions have filled my mind today. Did I underperform in Bohermeen compared to my Trim 10 Mile result? If I did, why?
I don't need a calculator to tell me that I did underperform. I finished Trim with plenty still in the tank. I saw no reason why I couldn't equal, if not better, the pace achieved. I simply think the training caught up with me slightly. The fatigue levels on Friday support this argument. Anyway, that's all conjecture. I am very happy with the times and how training is going in general. That's all that matters. 0 -
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.........a PB of sorts 
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