2012 4 Races for 4 PBs

outforarun · 15-02-2011 2:17pm

I have to have to go to bed early tonight. Will watch the Milan game and then try to get to sleep straight afterwards. Little one might have other plans we'll see. Found it really hard to get out of bed this morning. Didn't pace very well either second mile far too fast at 8:13. Slowed it down for the last mile. The thing I don't like about these 3 milers is that just when any heaviness and stiffness is gone from the legs the run is over.

6 mile tempo tomorrow before work, can't wait

.
I'm going to stick to just 2 miles at 7:30 pace. Template will be 8:30/8:00/7:30/7:30/8:00/8:30.

This morning's details:

M1 8:37
M2 8:13
M3 8:45

Total 3.02M @ 8:32

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 8M @ 8:45||

outforarun · 16-02-2011 10:46pm

I feel my Wednesday tempo runs are my toughest session of the week. Or rather the prospect of running them is the most daunting of the week. Maybe it's the fact that I mostly have to run them in the early morning.

I'm running them too fast and I need to take the foot of a little in future. For the third week in a row I run the first tempo mile too quick, 7:13, couple this with 7:27 on the second peak mile for a 7:20 average. I definitely did not struggle as much as on the last two Wednesdays

. If I could slow down the first tempo mile I think I'd be a lot more comfortable on the second tempo mile.

Next week it'll be a repeat of this morning's session but the week after the tempo run will be 7 miles with 3 at 7:30. Now I'm definitely running too fast because the average pace over miles 2, 3 and 4 this morning was 7:33, so I'm kind of already there.

Legs felt stiff up to around lunchtime and have been grand since. Easy 3 miles in the morning.

M1 8:24
M2 7:57
M3 7:13
M4 7:27
M5 8:16
M6 8:41

Total 6.37M @ 8:05

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 8M @ 8:45||

outforarun · 18-02-2011 12:56am

First mile this misty morning felt like 8:40 pace but was actually 9:15. Second mile this morning felt like 8:40 pace but was actually 8:26.

Did the easy run feel easy? Yes. Did I come acceptably close to my target pace? Yes. Leave it at that.

Forgot to put on knee support for this run. It was grand without it, during and after run. I'll keep it on for the rest of the month. From March I won't wear it on Tuesdays, from April I won't wear it on Thursdays and from May I'll drop it from my Sunday runs.

M1 9:15
M2 8:26
M3 8:10

Total 3.00M @ 8:38

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45||
LSR 8M @ 8:45||

outforarun · 19-02-2011 3:07pm

Gorgeous morning for a run although the legs weren't convinced. Both legs felt heavy enough for most of the run. Didn't ever really limber up during the miles. Pacing was a bit all over the place as well. On the way up Chesterfield I take a little diversion down near Papal Cross Car Park to bring my usual loop up to 6 miles. The I run straight into Operation Transformation. It was mostly walkers and there weren't too many so I was easily able to run against the flow for half a mile or so.

Reasons for legs feeling heavy? Still haven't recovered from Wednesday's tempo? I don't really think so. Ran my warm up a little faster than usual so I already had an 8:45 mile in the legs before starting. Not used to running in warm sunshine. Also I've eaten red meat the last three evenings, lasagne, more lasagne and steak. I normally would have red meat maybe once a week. Need to eat more white meat and pasta or rice maybe.

http://connect.garmin.com/activity/68987156

Warm-up 1.24M @ 9:01

M1 7:36
M2 7:52
M3 7:44
M4 7:28
M5 7:55
M6 7:40

Total 6.09M @ 7:43

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45|6.09|7:43
LSR 8M @ 8:45||

outforarun · 20-02-2011 6:36pm

Ran with a mate from work this morning. In Phoenix. He was kind of testing out his fitness, the pace was a little slower than normal but still not too slow, in fact he made sure I was more disciplined. The last mile I ran on my own and of course I ran it too fast.

Anyway today the legs were grand with no residual stiffness from yesterday

. The weather was better, for running, overcast with a hint of drizzle and just a little breeze.
Week three total miles 27.73 miles.

Next week the mileage rises a little with a 13 mile LSR, it'll be the first 30+ mile week.

M1 8:56
M2 9:14
M3 8:56
M4 8:32
M5 8:45
M6 8:49
M7 8:43
M8 8:28

Total 8.00M @ 8:48

Week 3 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.02|8:32
Tempo 6M with 2M @ 7:30|6.37|8:05 with 2M @ 7:20
Easy 3M @ 8:35|3.00|8:38
PMP 6M @ 7:45|6.09|7:43
LSR 8M @ 8:45|8.00|8:48

outforarun · 22-02-2011 9:42pm

Fumbled the snooze button this morning and slept in. Woke up at 7:19. Quick calculation: 25/26 minutes on the road, 5 minutes stretching, 10 minute shower, 35 minutes walk to work. We're still good to go - I'm running at 7:25, good morning.

First mile is grand, second two are too fast. First session of the week and it's too quick. Early to bed tonight, 6M tempo in the morning and I want to be up at least 30 minutes before I'm running.

M1 8:49
M2 8:23
M3 8:14

Total 3.00M @ 8:29

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30||
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 13M @ 8:45||

FOXFISH1 · 22-02-2011 9:54pm

How do you measure your distances?
is it just roughly with the car, mapmyrun, bicycle odo?

outforarun · 22-02-2011 10:21pm

FOXFISH1 wrote: »

How do you measure your distances?
is it just roughly with the car, mapmyrun, bicycle odo?

I use a Garmin Forerunner 110. It'a gps enabled sports watch. Step outside, wait 30 seconds to find a satellite and away you go. It tracks your route and the distance you travel. Here's last Saturday's run for example:

http://connect.garmin.com/activity/68987156

I used use google maps and a regular stop-watch, but once I realised I wanted to be in this running lark for the long-haul I invested in a Garmin. Couldn't run without it now to be honest.

FOXFISH1 · 23-02-2011 12:21am

fantastic! .. this would be ideal for multi terrain courses, beach etc...

big brother'll be able to keep a good eye on you though...lol

outforarun · 23-02-2011 11:17pm

It's hard to slow down when you're trying to run fast.

Out running before 7 this morning. Legs felt pretty good right from the start. I wanted to try slow down the two peak tempo miles a bit. On tempo mile one I definitely decreased my effort but it seems I'm getting more out of the same effort week by week on these runs. I logged a 7:13 on tempo mile one. Tempo mile two felt much easier then previous weeks, it was still a good work-out mile, but much easier, logged at 7:23 for an average peak tempo of 7:18. Significantly faster than my 7:30 target but I'm not overly concerned because I recognize the decreased effort.

Next Wednesday will be interesting when I run 3 miles at peak tempo. I bet I won't run tempo mile one at 7:13.

M1 8:21
M2 7:56
M3 7:13
M4 7:23
M5 8:13
M6 8:35

Total 6.35M @ 8:00

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35||
PMP 6M @ 7:45||
LSR 13M @ 8:45||

outforarun · 24-02-2011 11:42pm

A nice easy 3 miles to start the day. Slight niggle in left knee for the first half-mile but was fine after that. No real stiffness or aches. Tipped along nicely and enjoyed this one. Just about worked up a sweat and managed to keep the pace on target. It's already bright now when I start these 3 milers. That's one thing I really liked about training for Cork last year, with a June marathon you start with dark finger numbing cold mornings but then you're running through the Spring and into the Summer.

M1 8:50
M2 8:38
M3 8:31

Total 3M @ 8:39

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45||
LSR 13M @ 8:45||

outforarun · 25-02-2011 2:47pm

Was listening to Marathon Talk's interview with Bruce Fordyce this morning while walking to work (episodes 38/9).

Never heard of him before. Man what an inspiring interview. This guy's had some running career. He dominated the most prestigious South African ultra 'The Comrades Marathon' right through the 80s. Sounds like a really good guy as well taking a brave stance against apartheid. Check out the interview, made me all excited about getting out to the Park tomorrow and Sunday.

Anyway this guy could run a wee bit faster than myself: in '86 he averaged 5:48 miles/min over the 55.9 mile course :eek:.

During the interview he was asked how he trained in order to maintain such a fast pace over that distance. I was very happy to hear his reply - concentrate on your speed over smaller distances. He also goes on to emphasis the importance of running very slowly on your long runs. The time-on-feet of the long run will come together with the speed and quality of the fast runs on race day.

My biggest doubt about hitting 3:30 in Cork in summer is that I won't have run more than 10miles at 7:45 pace. But listening to this interview has definitely given me more confidence in my training schedule. 7:45 is already faster than the 8:00 min miles needed for a sub 3:30. So I think I am getting good speed work done over shorter distances. I feel 8:45-50 pace is working well for my LSRs, based on what feels like very little effort.

So hopefully if this works for the elite then it will also work for this humble marathon plodder.

outforarun · 26-02-2011 5:19pm

Really enjoyed this one.

A 1.26 mile warm-up @ 9:48. Sun is shining but it's still a bit chilly. I start on the trail just to see how muddy it is. Muddy enough, back to the path.

Mile one and I'm really not feeling it, breathing is a bit shallow, I think it's the chilly air? Legs feel relatively ok though. I slowly overtake another runner and check my pace, 7:35 showing, oops, can't let him overtake me now. First mile logs at 7:39 (+6").

Turn down toward the Papal Cross and turn left to loop back onto Chesterfield. rest of the ascent is relatively comfortable, mile 2 logged at 7:46 (+5"). Wait for legs to recover down along Ordnance. Mile 3 is 7:45 on the button (+5"). Fully warmed up now, breathing well, and starting to get into the run.

Pace picks up a bit and is more like 7:30 than 7:45, then I hear a regular footfall coming up behind me. I'm being overtaken, some girl tipping along at what must have been at least 7:15 pace. Feels like a race. Leave her go leave her go (like I have a choice). She cuts down towards the lower wall and I continue my usual route.

Mile 4 logs at 7:33 (+17"). Then at the start of Military Road there's that footfall again, very neat cadence and I'm overtaken again. Yeah she's at least 7:15 pace and making it look easy. The last two miles feel better than the first two miles, logging at 7:42 (+20") and a final mile at 7:31 (+34"). It was chilly at the start of the run, nice and warm by the end. Stretch and stroll home.

Enjoyed that.

http://connect.garmin.com/activity/70166975

M1 7:39
M2 7:46
M3 7:45
M4 7:33
M5 7:42
M6 7:31

Total 6M @ 7:39

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45|6.00|7:39
LSR 13M @ 8:45||

outforarun · 27-02-2011 11:17pm

Another smashing morning for a run. Run over to the Park, do two laps of my usual loop and back home for a total of 13.06 miles. Didn't think to run an extra 0.04 miles to bring up Half-Marathon distance.

The run was fine, first two or three mile as always are the ones where I feel the legs the most, after that it's just watching my pace to make sure I don't run too fast. Last four miles weren't as relaxing as I'd expected simply because I was over-hydrated and my bladder was leading me home.

Also the edge of my right-knee support was catching the inside of my left thigh. Surprised to see quite a bit of blood when I finished. I don't want to run yet without the support on LSRs so I'm going to have to come with a solution for this.

Apart from miles 9 and 10 I paced really well and my overall pace was spot on at 8:45. Legs feel fine now.

Total Mileage for week four, 32.70.

M01 8:49
M02 8:43
M03 8:39
M04 8:40
M05 8:55
M06 8:53
M07 8:52
M08 8:52
M09 8:32
M10 8:26
M11 8:46
M12 8:41
M13 8:49

Total 13.06M @ 8:45

Week 4 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.00|8:29
Tempo 6M with 2M @ 7:30|6.35|8:00 with 2M @ 7:18
Easy 3M @ 8:35|3.01|8:39
PMP 6M @ 7:45|6.00|7:39
LSR 13M @ 8:45|13.06|8:45

outforarun · 28-02-2011 11:55pm

So February. I cover 117.02 miles, ascending 1350ms and spending 16hrs and 23 minutes on the road. The big plus of this first month's training is that I came through unscathed, completing every planned session. After a very frustrating October, November and December that feels really good. My right knee seems to be improving the more I run and stretch. Touch wood that this continues and that I can continue to avoid injury.

Based on February running I'm a little more optimistic that a sub 3:30 is a realistic goal, but I'm still not convinced. Just got to be patient. Decided that from March I need to start focusing more on nutrition and my diet. My diet is generally pretty good anyway, with lots of raw and cooked veg, pasta rice and mostly white meat. What I can do to improve this is ignore my sweet-tooth and drop chocolate and biscuits. I should also focus on eating more fruit or at least drinking more fruit juices. Three months like this should help me get to the start line in better condition and if I can shed 2 or 3 kilos that could gain me some minutes. Every bit helps.

outforarun · 02-03-2011 11:13pm

Knee-support off for yesterday morning's easy run. Cold had returned, gloves back on. Another easy run that starts slow then gradually speeds up. Didn't notice any real increase in effort. Nice handy start to week 5.

M1 9:10
M2 8:26
M3 8:13

Total 3.01M @ 8:36

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30||
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 14M @ 8:45||

outforarun · 02-03-2011 11:34pm

A new distance PB for a before-work run. Up and out before 7, man it's cold these mornings. Gloves again. Knee support on. I was not looking forward to this run.

The template I tried to follow was 8:30/8:00/7:30/7:30/7:30/8:00/8:30.

Got the first two miles mixed up. Then the first tempo mile. Worked at keeping the pace down didn't what another 7:13 like the last weeks. First mile logs at 7:22, ok. Second mile felt grand at 7:24. This is hugely encouraging, hard to believe I was desperate for the second mile to end back on my first tempo session, only 4 weeks ago. Mile 3 is not as daunting as I expected, I knew I was going to average ok over the three tempo miles so I didn't kill myself on this one, 7:36, so a peak tempo pace over three miles of 7:27.

Really happy with this. It felt easier to complete 3M at tempo today than it did to complete 2M at tempo 4 weeks ago. It's great when you have a session that really confirms the progress you hope you're making. I had planned on adding one tempo mile every two weeks, but I've changed my mind. If 4 weeks of 2Ms at 7:30 has allowed me to run this morning so well then I'm sticking with that formula and the next 3 weeks will each have 3 tempo miles. After that I'll move up to 4 weeks of 4Ms at tempo, then 4 weeks of 5Ms at tempo. If it ain't broken .....

One good thing about running over 7 miles before work, it makes running 3Ms before work seem like a gentle wake-up.

M1 8:14
M2 8:29
M3 7:22
M4 7:24
M5 7:36
M6 8:15
M7 8:32

Total 7.25M @ 8:01 with 3M @ 7;27

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 14M @ 8:45||

outforarun · 04-03-2011 1:13am

Another cold one. Again the usual pattern, mile one slow then miles 2 and 3 progressively faster. No undue stiffness or aches.

I've run just over 350miles in my current runners (Asics Nimbus). Probably bring up the 400 and then start shopping about for a new pair.

M1 9:00
M2 8:23
M3 8:16

Total 3.01M @ 8:33

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45||
LSR 14M @ 8:45||

outforarun · 08-03-2011 3:32pm

Ran with San Siro as backdrop this weekend.

http://connect.garmin.com/activity/71945755

Saturday was not a good session.

A shorter and faster warm-up than usual, 1.12M @ 8:50. Then as soon as started the session proper some sharp twinges from my right knee. Ouch!!This has happened before and if I drop the pace momentarily I've been able to run it off after 200ms or so. This is exactly what I do and after 200ms or so the knee is fine again. Fine until just shy of 2 miles when the sharp twinges return. This time I hit pause on the Garmin and stop. I think about abandoning the session. Instead I walk back and forth for half a minute or so. I restart the Garmin and recommence where I left off at just a little slower pace. Decide that if I get any other twinge I'll call it a day. The knee is fine for the rest of the run.

I think it may have been due to a combination of poor warm-up, an afternoon run when to be honest I wasn't in the mood to run and I day spent in planes and cars with my knees pretty much stuck at 90 degrees.

Pleased I guess that I completed the session on target. Need to pay attention to knee for Sunday's LSR.

M1 7:40
M2 7:44
M3 8:02
M4 7:37
M5 7:47
M6 7:43
M7 7:46

Total 7.36M @ 7:45

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45|7.36|7:45
LSR 14M @ 8:45||

outforarun · 08-03-2011 3:52pm

This was a much more enjoyable run than Saturday's. Started running just before 9 in the morning. A hazy sunshine gradually clearing as the run progressed with the temperature going from nippy to pleasantly warm.

Lots of runners out this morning. Wearing shorts I was definitely in a minority. Although it was shorts all round in several pretty serious looking Sunday morning football matches. A loop of the park was around 2.25miles. Nice and flat so it's easier to keep a steady pace, once I adjusted after running mile 1 too quick. Found myself speeding up a little near the end though.

That's my longest run of the year so far and the first time I was on my feet for over 2 hours (2:02:03). It felt grand. The right knee didn't protest at all so I'm hoping Saturday's twinges were for the reasons I mentioned above. Legs were a little stiff Sunday afternoon but they were fine again Monday.

Took some sports-beans after mile 8. My race day plan will involve taking some sports-beans after miles 8, 16 and 24. Going to mimic that whenever my LSRs are greater than half-marathon distance.

That's week 5 completed, 35.76 miles.

http://connect.garmin.com/activity/71945743

M01 8:31
M02 8:48
M03 8:41
M04 8:49
M05 8:44
M06 8:49
M07 8:42
M08 8:46
M09 8:43
M10 8:41
M11 8:41
M12 8:38
M13 8:43
M14 8:34

Total 14.01M @ 8:42

Week 5 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:36
Tempo 7M with 3M @ 7:30|7.25|8:01 with 3 @ 7:27
Easy 3M @ 8:35|3.01|8:33
PMP 7M @ 7:45|7.36|7:45
LSR 14M @ 8:45|14.01|8:42

outforarun · 08-03-2011 4:03pm

Registered for Cork last night

outforarun · 08-03-2011 11:50pm

Afternoon run. Cold and breezy out. No knee-support. Think I feel a niggle in right knee during first half-mile. Passes, if it was ever really there. In fact legs feel really good this afternoon. Ran a bit too fast, didn't feel that fast though.

M1 8:25
M2 8:24
M3 8:34

Total 3.01M @ 8:28

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30||
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 10M @ 8:45||

outforarun · 09-03-2011 11:49pm

Have to listen to Dunphy going on about Italian football in decline, again. I know it has seen better days but Italy have the reigning champions and over the last 10 years Italy and Spain have 3 wins each, England 2 and Germany and Portugal 1 each. Yet everytime an Italian team goes out it's Dunphy on his anti-Italian football rant.

Anyway, running. Ran today's tempo after work and you know what, I think I prefer morning running. I think I might have more energy in the morning. This evening's session was tough, tougher than last weeks same session. Partially I think because of the fact I ran in the evening and largely because on the uphill sections I was straining into strong winds.

On mile 2 I knew the wind was going to be a problem, 8:05 felt like a lot of effort. Tempo mile 1 logs at 7:17. Tempo mile 2 was a hard earned 7:33. Uphill, wind, hard to breathe cleanly. Second half of tempo mile 3 was again up and into the wind and I logged a 7:40 that felt like a 7:20. Average tempo pace spot on at 7:30, but I felt that. Took it handy on the slow down miles.

M1 8:21
M2 8:05
M3 7:17
M4 7:33
M5 7:40
M6 8:34
M7 8:56

Total 7.18M @ 8:06

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35||
PMP 7M @ 7:45||
LSR 10M @ 8:45||

outforarun · 11-03-2011 1:08am

Last night's wind tunnel took a lot out of me. Tonight easy pace was 8:47, 12 seconds a mile slower than what I normally find easy. Legs feel tired but ok. I think next week I'll return to morning runs. Feel fresher in the morning.

M1 8:43
M2 8:55
M3 8:46

Total 3.01M @ 8:47

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45||
LSR 10M @ 8:45||

outforarun · 13-03-2011 10:44pm

Cork Running this weekend.

Saturday's PMP was hard. I ran 4 laps of a loop round the Glashaboy river between Glanmire and Riverstown. I knew there was a hill on this route but I'd underestimated it. The hill takes you up about 80 feet in about 0.4 miles. First time round I thought oops this will be interesting. Second time round it felt noticeably tougher. Third time round it pushed mile four up to 8:08. Final time round it was head down focusing on a point on the ground about two meters in front of me and mile 6 also logged at 8:08. this PMP was hard work, it was cold and overcast as well.

http://connect.garmin.com/activity/72911300

A little worringly after about 3 minutes at PMP pace I had a twinge in my right knee again. Not nearly as bad as last Saturday and it only lasted maybe 20 meters. I was on the 7am train to Cork so maybe like last week my knee doen't appreciate running after being at 90 degrees for a period of time. Need to keep an eye on this all the same.

Saturday's details:

1.37M warm-up @ 9:09, then

M1 7:49
M2 7:48
M3 7:43
M4 8:08
M5 7:38
M6 8:08
M7 7:29

Total 7.01M @ 7:49

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45|7.01|7:49
LSR 10M @ 8:45||

outforarun · 13-03-2011 11:09pm

Beautiful morning for a run. Bright and warm sunshine. I'd picked up a new pair of Nimbus12 yesterday afternoon and was anxious to try them out. (395.82 miles covered on retiring pair). Covered some of the marathon route by running into town and out of town along Tivoli.

http://connect.garmin.com/activity/72911225

Legs felt alright after yesterday's tough session. Then not happy after about 4.5 miles to feel a blister starting on my left foot :mad:. My old shoes were US size 10, when I'd bought them I remember thinking that they were a little too tight because they in turn were replacing size 11 US. I wanted to go back to size 11 and so that's what I bought yesterday. Obviously though my feet have a little more space in these. I hope the breaking in process isn't going to be too long. annoying because in the shop size 10 and 11 feel very very similar. Ah well.

Enjoyed the run all the same, finishing with two hills.

M01 8:36
M02 8:35
M03 8:53
M04 8:55
M05 8:53
M06 8:54
M07 8:49
M08 8:46
M09 8:50
M10 8:41

Total 10.56M @ 8:47

That's week 6 completed with 32.13 miles. This I feel was my toughest week yet with that windy tempo on Wednesday night and yesterday's hilly PMP. Looking forward to not running tomorrow.

Week 6 Session Targets|Actual Distance|Actual Pace
Easy 3M @ 8:35|3.01|8:28
Tempo 7M with 3M @ 7:30|7.18|8:06 with 3M @ 7:30
Easy 3M @ 8:35|3.01|8:47
PMP 7M @ 7:45|7.01|7:49
LSR 10M @ 8:45|10.56|8:47

outforarun · 15-03-2011 10:31pm

Oh how I did not want to get out of bed this morning.
Tuesdays and Thursdays are now 4 mile days. That's about 8:35 mins less time in bed.

Dragged myself out. Glad I did. Run felt easier than I thought it would. The last few days I've felt tired and my legs have felt heavy. One little voice in my head is saying listen to your body maybe skip a session or replace a tough session with something a little easier. Another little voice in my head is saying HTFU.

This morning was alright, felt easy, legs were ok after a mile or so. Tipped away handily. If I'm feeling tired I should maybe make more of an effort to run the slower side of my target paces rather than the faster side.

Bed early tonight.

M1 8:34
M2 8:24
M3 8:34
M4 8:42

Total 4.31M @ 8:33

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30||
Easy 4M @ 8:35||
PMP 8M @ 7:45||
LSR 16M @ 8:45||

outforarun · 16-03-2011 5:24pm

Twinges in my right knee, two hard sessions last week, feeling a bit tired in general, struggling to get out of bed.

Time to listen to my body.

I gave myself a break today and dropped the planned tempo run in place of a day of rest.

An easy 4 miles tomorrow morning and I should be much fresher (hopefully) for the weekend's running. I think in total I can get away with dropping maybe 5 or even 6 sessions throughout the full 18 week program, provided they're not key sessions.

outforarun · 17-03-2011 11:43pm

Really glad I played a rest card yesterday. I feel much better.

Today's easy run I had planned on doing this morning but gave myself a lie-in and ran this evening instead. Calves were sore for the first mile or so but I was fine after that. Started to enjoy the run just as I completed 4 miles. Yeah I think every so often a day of unplanned rest is better than running out of duty when your legs really don't fancy it.

Got an avearge pace of 8:35 on the button as well so all round a good refreshing run.

M1 8:16
M2 8:42
M3 8:49
M4 8:37

Total 4.35M @ 8:35

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45||
LSR 16M @ 8:45||

outforarun · 19-03-2011 12:00am

Can't run in the morning so I brought this weeks PMP forward to this evening. I was equally apprehensive and optimistic before starting this session.

Conditions this evening were perfect, cool and dry. Legs had felt good all day. A warm-up run then start the session proper.

I'm determined to pace this well on effort. 5 loops around the block, not a lot of flat road on this loop. Right from the start I felt good. Legs were strong for the whole 8 miles (8.47 miles). Breathing was controlled for the full run. Felt strong when finishing. I think I could have held that pace for 10 miles for sure, so whatever about Cork, I think Frank Duffy PB is there, barring injury.

Brilliant a really encouraging run

. So much so that I'm going to spend some time thinking about my mid-week tempos. Are they taking too much out of me? Am I not allowing myself time to recover? I feel like a new runner since skipping Wednesday's tempo. This is definitely food for thought.

In other good news, fingers-crossed my new Nimbus are a one-blister wonder. Feet seem to have settled into new home. Maybe I was tired because my old pair were worn down, the guidance line read '.........................ne'.

Ok looking forward to Sunday's long and leisurely 16 miler.

Warm-up 1.27M @ 9:38

M1 7:36
M2 8:02
M3 7:36
M4 7:47
M5 7:37
M6 7:44
M7 7:38
M8 7:35

Total 8.47M @ 7:42

Week 7 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:33
Tempo 8M with 3M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|4.35|8:35
PMP 8M @ 7:45|8.47|7:42
LSR 16M @ 8:45||

2012 4 Races for 4 PBs

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