2012 4 Races for 4 PBs

First evening run of the year in Phoenix
First 7:0X miles of the year :eek:
And an unofficial 4M PB of 28:43

Took Menoscemo's comments to heart about my tempo runs. I ran the 4 planned tempo miles more on effort than on pace and while it was tough it wasn't as tough as I would have expected. I really really enjoyed the session. I ran the tempos on the cycle path that runs around the playing pitches by the Papal cross, that's so much better than running them around the hilly block. I memorized the 4 miles:

Tempo M1 7:06
Tempo M2 7:16
Tempo M3 7:14
Tempo M4 7:07

Tempo Average 7:11
Total 9.89M @ 7:52

Plus I just hooked up the Garmin to my PC and by doing that it automatically saves any unsaved activity. So I've downloaded a weird Frankenstein of a run featuring me fumbling with buttons in the living room, last night's run and tonights run. My unofficial PB is at least documented. Still going to get the Garmin replaced/repaired though.

Ran almost 10 miles tonight as I wanted to get home quickly. Probably will run my easy run on Friday instead of tomorrow. I'm going out tomorrow night and I'm predicting very low will power tomorrow morning.

Wednesday evening weigh-in 75kgs.

Week 9 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:25
Tempo 9M with 4M @ 7:30|9.89|7:52 with 4M @ 7:11
Easy 4M @ 8:35||
PMP 9M @ 7:45||
LSR 12M @ 8:45||

Extravagant me . I'm a Garminolic. Old forerunner is gone back to Garmin for repair/replacement. I couldn't face 2 weeks of pace-guessing so I bought a 'back-up' 110. I reckon at one point I will have to replace my old 110 so I've just anticipated that moment a bit.

Ran too fast tonight, though it felt easy. Almost no stiffness or heaviness. Left knee feels ever so slighty swollen, on a scale of 1 to 10, it's at most 1. Will keep an eye on this. Looking forward to running back in Phoenix this weekend, missed it over the last 4 weeks.

Extra clean-eating started today. So far so good. Oh and March total mileage came in at 159.99 miles. That's 277.01 miles of running in the first two months of marathon program.

M1 8:26
M2 8:30
M3 8:30
M4 8:33

Total 4.33M @ 8:28

Week 9 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:25
Tempo 9M with 4M @ 7:30|9.89|7:52 with 4M @ 7:11
Easy 4M @ 8:35|4.33|8:28
PMP 9M @ 7:45||
LSR 12M @ 8:45||

I was a little apprehensive about yesterday's run after Saturday's tougher than expected PMP. Set off determined to keep the pace very comfortable and mostly managed to do that. Slight twinge in right glute for first half-mile or so, passes. No unusual stiffness or tiredness today. Mostly cloudy in the morning, even caught some rain.

The next two weeks look tough on paper, with midweek runs of 9 and 10 miles. I'm going to play it by ear how I run the tempo part of these. And LSRs of 19 and 20 miles respectively. All the same I look forward to the LSRs more than I do to my PMPs. Tempted to run Wednesday's 9 miles as an easy run and then compare next Saturday's 9 mile PMP with last Saturday's one.

Oh and got a mail from Runways saying pop in to pick up my replacement Garmin!! Seems I was entitled to an immediate replacement. So they'll just refund the one I bought last week. Happy days .

Total miles for the week 41.35.

M01 9:02
M02 8:53
M03 8:48
M04 8:38
M05 8:46
M06 8:42
M07 9:02
M08 8:46
M09 8:36
M10 8:35
M11 8:46
M12 8:50

Total 12.60M @ 8:47

Week 9 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.31|8:25
Tempo 9M with 4M @ 7:30|9.89|7:52 with 4M @ 7:11
Easy 4M @ 8:35|4.33|8:28
PMP 9M @ 7:45|9.01|7:47
LSR 12M @ 8:45|12.60|8:47

Week 10 has not been a good week . I couldn't get out to run Wednesday evening (although I was happy with the rest). Then Thursday morning I sleep-in and miss my morning run, I'd plans for Thursday evening so Thursday's easy 4 miles was also missed.

Then today. Warm-up jog over to the Park. Warm this morning.
Set off on a 9 mile PMP. I'm anxious about this run after last weekend's same session, I don't want to fade again. Miles 1 and 2 are uphill and both logged at 7:46. Down Ordnance and I try not to speed up too much, mile 3 is 7:43. Then at the start of mile 4 I feel sharpish twinges in my right glute (at least I think it's my glute). On a scale of sore from 1 to 10, it was probably a 3.5. I drop the pace a little and hope it goes away. After about a mile or so it goes away but not completely and for the rest of the run it's at 0.5 on the sore scale. So mile 4 is 7:58. On a positive note today I don't fade. And the remaining miles aren't a struggle to complete like last week. I manage to hit my target pace spot-on.

http://connect.garmin.com/activity/78173339

By the time I've stretched and walked home my glute is pretty sore. Feels like I've tweaked something. For a couple of hours it's sore whenever I reach down. After a couple of hours it improves a fair bit. Right now I can feel it just a little sore. I'm in two minds about tomorrow's 19 miler. If it's improved a little more come the morning I'll probably set out on the run alright but if I feel any further significant twinges I'll pull up. Week 10 has been mostly a write-off already so I don't mind so much if I have to cancel tomorrow's run.

Warm-up 1.19M @ 9:25

M1 7:46
M2 7:46
M3 7:43
M4 7:58
M5 7:45
M6 7:41
M7 7:33
M8 7:45
M9 7:51

Total 9.01M @ 7:45

Week 10 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.32|8:37
Tempo 9M with 4M @ 7:30|Didn't Run|Didn't Run
Easy 4M @ 8:35|Didn't Run|Didn't Run
PMP 9M @ 7:45|9.01|7:45
LSR 19M @ 8:45||

Into my first of three peak training weeks. Went out for this easy 5 miler after work yesterday evening. Nice mild evening. Knees felt a bit 'heavy' and 'dull' for the first mile or so. I think this must be from the weekend's mileage. One positive thing I'm noticing in the last few weeks is that I have far less soreness and stiffness at the start of my runs. Calves feel ok pretty much from the start of every run.

Once again I didn't pace very well, with 37" difference between my fastest and slowest laps.

M1 8:14
M2 8:21
M3 8:47
M4 8:36
M5 8:51

Total 5.12M @ 8:34

Week 11 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.12|8:34
Regular 10M @ 8:20||
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

Haven't worn my knee-support all week. Seems fine without it. Set out on tonight's 5 miler as soon as I got home from work. No stiff calves, the odd muffled comment from my knees, slightly sore right foot, feels like a little bruise. First mile is too fast. Tell myself to slow down, that there are a lot of miles yet to run this week. Pace the remaining 4 miles quite well. Finish feeling grand.

Next run is a biggie, PMP 10M @ 7:45. Bit nervous about this.

M1 8:19
M2 8:37
M3 8:38
M4 8:36
M5 8:40

Total 5.11M @ 8:34

Week 11 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.12|8:34
Regular 10M @ 8:20|10.35|8:14
Easy 5M @ 8:35|5.11|8:34
PMP 10M @ 7:45||
LSR 20M @ 8:45||

Banana, glass of orange juice and out the door at 8:30. Going to try run these 20 milers at 8:30 in the morning, same time that the marathon starts in June. Decided to leave my knee support off today. Forgot to pick up some jellies. Legs felt ok after yesterday's 10 miler. Felt very comfortable over the 20 miles. Thought for while that I was tiring on mile 18 but then miles 19 and 20 I was fine again. Legs held up well, not to stiff for the rest of the day. Only casualty was a bloody toe which I didn't notice until I was stretching at the end and spotted a red stain on the outside of my runners :eek:.

Very pleased with how week 11 went, especially after a best forgotten about week 10. I'm looking forward now to a step back week.

Can't believe I've put over 200 miles onto my 'new' Nimbus already.

Week 11 Total Miles 51.97.

M01 8:42
M02 8:37
M03 8:39
M04 8:43
M05 8:52
M06 8:46
M07 8:53
M08 8:47
M09 8:34
M10 8:44
M11 8:45
M12 8:36
M13 8:43
M14 8:39
M15 8:40
M16 9:04
M17 8:47
M18 8:43
M19 8:56
M20 8:39

Total 20.13M @ 8:44

Week 11 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.12|8:34
Regular 10M @ 8:20|10.35|8:14
Easy 5M @ 8:35|5.11|8:34
PMP 10M @ 7:45|10.01|7:40
LSR 20M @ 8:45|20.13|8:44

Back to morning runs for the next two weeks. Little bit of frost on the roof opposite when I was heading out. Nice and handy 5 miles to start this step-back week. A little protest from right knee for maybe 30" over first half mile or so. Calves were fine right from he first step. This pace is feeling easier now and I spend most of the run trying to slow down.

M1 8:41
M2 8:21
M3 8:30
M4 8:26
M5 8:37

Total 5.10M @ 8:31

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30||
Easy 5M @ 8:35||
PMP 6M @ 7:45||
LSR 12M @ 8:45||

menoscemo wrote: »

That's some great training recently and definately put's you in great stead for Cork.
You have been very disciplined about pace and that will stand you in good stead, especially the PMP and Tempo runs.

I still think you need to take the easy,recovery runs and to an cerain extent LSR's by feel rather than pace.
Definately on recoveries it wouldn't hurt to go a bit slower, they are not the kind of runs where you need to have a 'goal' pace. the only goal you need on the easy runs is not to go faster than 'x'.

Check out mcmillan and plug in 3:30 for a marathon and it gives you an idea of paces ranges (bear in mind these are ranges, not fixed numbers)

Thanks Menoscemo.

Yeah I know I risk running my easy runs a bit too fast. I often do run on feel but then sometimes (often enough) that feel is faster than the pace I’ve set as target. I’m tipping along, daydreaming away, all feels grand, feels genuinely easy. Then I glance at the Garmin and I see an 8:17. Slow down. It happens the other way as well, feels easy and I glance at the Garmin and I see an 8:53. I’m happy now though that if I see 8:53 I won’t deliberately speed up, last year I would have. I find that continuing on easy-feel the pace smoothly picks up over the entire run. I allow myself a 1% tolerance on the fast side of my 8:35 target, which means I can run as fast as 8:30 but no faster than 8:30.

If my easy Tuesday and Thursday runs ever stop feeling easy then I will revise this strategy for sure. Right now when I finish a 5M easy, my brow might be a little sweaty, my legs feel good, my breathing is not in the slightest bit laboured, I could easily hold a conversation. Meanwhile I think deciding to run tempos only every second week at this point in my program has been a very wise move.

menoscemo wrote: »

Anyways, any plans for any races soon? I'll be pacing in Cork, so most likely see you down there.

Nope, no plans for any races before Cork. You're pacing the 4:00 hour runners right? I'll pop over to say hello.

Warm and polluted. We need some rain, air smelled like Milan air this morning. For the first time in a long time I could feel my calves a little stiff. I'm guessing the stiffness comes from yesterday's fast couple of miles. Paced well.

Then I'm getting dressed after my shower and ouch! I strain something, groin area. Sharp enough. A bit sore afterwards in work whenever I get up to move around. Sore if I put my weight on my right leg. Feels better now after walking home. Tomorrow's a rest day and I'll see how it feels Saturday morning. Might have to swap 6Ms PMP with 6Ms Easy. I'll see how I feel.

M1 8:45
M2 8:30
M3 8:46
M4 8:34
M5 8:35

Total 5.13M @ 8:38

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30|5.93|7:54 with 2M @ 6:59
Easy 5M @ 8:35|5.13|8:38
PMP 6M @ 7:45||
LSR 12M @ 8:45||

I jog from home to Park, 1.24 miles @ 9:25, groin feels ok. If I feel any twinges I'll drop the pace on today's run. Don't need to as everything seems in order. Hardly anyone in the Park early Saturday morning.

First three miles today my legs don't really feel up for it. I have energy, don't feel tired, no stiffness or soreness, legs just feel a bit heavy and a bit unresponsive. Second three miles instead are fine. Ran this without knee support, first time doing that on PMP. Stetches and walk home. This pace is definitely easier now.

http://connect.garmin.com/activity/81602148

M1 7:39
M2 7:43
M3 7:40
M4 7:36
M5 7:46
M6 7:38

Total 6.00M @ 7:41

Week 12 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:31
Tempo 6M with 2M @ 7:30|5.93|7:54 with 2M @ 6:59
Easy 5M @ 8:35|5.13|8:38
PMP 6M @ 7:45|6.00|7:41
LSR 12M @ 8:45||

Stayed in bed as long as possible this morning. Out at 7:10. Warm damp and overcast. Long week of running in program, so this 5 miles just a warm-up. No protests from knees, glute or groin. Day off work tomorrow so looking forward to having the Park to myself for the guts of my 10 miler.

M1 8:55
M2 8:25
M3 8:35
M4 8:32
M5 8:46

Total 5.09M @ 8:38

Week 13 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.09|8:38
Regular 10M @ 8:20||
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

:):) Unofficial 10M PB 1:16:24 :):)

Second consecutive unofficial 10M PB, taking 20 seconds off my time of 2 weeks ago, over the same route. Happy about this because I skipped Thursday's session. Right knee was tweaking after my 10 miler of last Wednesday. Decided to postpone my Thursday run until Friday but wasn't happy that my knee was sufficiently rested so I didn't run either on Friday. Maybe I'm getting paranoid at this late stage of training but I really don't want to take any risks.

That's my 4th session missed since starting on February 1st, 60 sessions completed out of a planned 64 to date. But amazingly I've just checked on GarminConnect and I can see that when including warm-up miles I have totaled exactly 452.00 miles since February 1st, which is exactly the number of miles I should have completed to date following Hal Higdon's plan.

Today's run felt relatively comfortable. First 5 miles in 38:24, second 5 miles in 37:53.

I ran more on pace than on effort so I was pushing on the hillier miles. Like two weeks ago when I start into mile 6 I increase my effort because I know it's mostly uphill. Then mile 7 is mostly downhill but the step-up in effort from mile 6 just powers me through it, hence, like 2 weeks ago I go under 7:30 on mile 7. Picked up the pace again on mile 10 because having gone under 7:45 for 9 consecutive miles I wanted to have a full set :rolleyes:.

Slight ache in right glute, knees were fine, groin was fine.

http://connect.garmin.com/activity/82535500

Warm-up 1.26M @ 9:05

M01 7:37
M02 7:39
M03 7:44
M04 7:40
M05 7:44
M06 7:38
M07 7:26
M08 7:37
M09 7:43
M10 7:29

Total 10.00M @ 7:38

Week 13 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.09|8:38
Regular 10M @ 8:20|10.28|8:15
Easy 5M @ 8:35|Didn't run|Didn't run
PMP 10M @ 7:45|10.00|7:38
LSR 20M @ 8:45||

Legs definitely tired but not broken, from last week's efforts. Started week 14 yesterday morning before work. Knees were tired. Took it easy over the first mile. Paced the last three miles well. No aches or pains after the run or during the rest of the day.

Decide while running that I'm not going to do any more tempos before Cork. I think I've built up a decent enough speed base and my Saturday PMPs should be sufficient 'speed' work. I know that if I run a tempo I'd be targeting 7:00 pace and I don't want to risk any strains at this stage. There'll be time enough for picking up strains etc when I start training for Frank Duffy.

M1 9:14
M2 8:28
M3 8:31
M4 8:35
M5 8:34

Total 5.10M @ 8:40

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20||
Easy 5M @ 8:35||
PMP 6M @ 7:45||
LSR 12M @ 8:45||

Slept in Thursday morning so ran this one this morning instead. Unremarkable 5 miles. Calves a little stiff on the first mile. Spent the run trying to spot manhole covers, drains, etc that the cops haven't marked ahead of our Royal visit.

M1 8:41
M2 8:20
M3 8:31
M4 8:26
M5 8:36

Total 5.11M @ 8:31

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20|6.02|8:09
Easy 5M @ 8:35|5.11|8:31
PMP 6M @ 7:45||
LSR 12M @ 8:45||

Another Milan run this morning. This time I got out earlier. Temperature must have dropped over 10 degrees overnight. It was almost chilly at first. Gradually warmed up during the run and there was bearable sunshine for the final two miles. Legs felt heavy and calves were stiff for the first maybe three miles, then I settled into a nice rhythm and paced very consistently with the last 8 miles all within 5 seconds of each other.

This time 4 weeks for now the marathon will be over! I'm still not convinced I'll break 3:30. Not that I'm expecting to be convinced over the next 4 weeks. And honestly I wouldn't want to be convinced, wouldn't be the same challenge then.

Race plan will be pretty straight forward. Find the 3:30 balloons, try to follow them till the 20 mile marker and then see how I feel.

Third and final peak training week begins tomorrow.

M01 8:35
M02 8:43
M03 8:40
M04 8:52
M05 8:40
M06 8:44
M07 8:42
M08 8:44
M09 8:45
M10 8:43
M11 8:41
M12 8:40

Total 12.09M @ 8:42

Week 14 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.10|8:40
Regular 6M @ 8:20|6.02|8:09
Easy 5M @ 8:35|5.11|8:31
PMP 6M @ 7:45|6.10|7:41
LSR 12M @ 8:45|12.09|8:42

Still can't hit this pace properly. I kind of gave up trying to be honest. I find I run these 'regular' runs at about 80% to 85% effort. Basically it's a run where I don't try to run particularly fast and where I don't try to run particularly slow. i just run at what feels comfortable.

Ran this one this evening after work, over to the Park, three laps of the playing fields and back home. Very windy on the three laps. I had a late lunch at work and I could feel my stomach heavy. Calves took around 2 miles to warm up properly, but after 2 mile I settled nicely into the run. 8:0X pace felt very comfortable. One my second lap of the fields, on mile 6 I was shocked to check the Garmin and see 7:39 pace!! It never felt so easy. Ok so it was on a downhill, I couldn't hear the wind so I assume it was with me, and I was busy reeling in a group of Bootcamp runners, but still.

Finished the 10 miles averaging 8:10 pace and not out of breathe in the slightest. An encouraging mid-week run, especially as it was my 4th consecutive day running. Wonder will I suffer on Saturday's 10M PMP?

M01 8:12
M02 8:11
M03 8:07
M04 8:13
M05 8:05
M06 8:02
M07 8:00
M08 8:15
M09 8:00
M10 8:38

Total 10.01M @ 8:10

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20|10.01|8:10
Easy 5M @ 8:35||
PMP 10M @ 7:45||
LSR 20M @ 8:45||

:):) Unofficial 10M PB 1:15:24 :):)

Had not been looking forward to this run. 32 miles already in my legs since Monday. Legs were heavy yesterday. Reluctantly got out of bed this morning. Reluctantly got on my gear. Reluctantly out the door. Felt heavy on my warm-up over to the Park. Ok, take it easy, stick to 7:45. Off I go.

First two miles up Chesterfield are 7:43 and 7:38. Down Ordnance and I keep the effort steady 7:36. Ok I'm going to start to feel it now surely, three more miles 7:33, 7:26, 7:29. I'm feeling fine. I feel better on uphill mile 6 than I did on the two previous 10 milers I did over this route. Mile 7 as always is my fastest mile on this route, 7:19. And I'm still feeling good. I'm kinda telling myself to slow down, but I'm enjoying the run and I'm feeling grand, the effort feels constant. Mile 8 along the playing fields is into a strong headwind still log 7:31. Still feeling ok. And finish with a 7:28 and a 7:34.

http://connect.garmin.com/activity/85627378

I feel I could have kept this pace up for another few miles.
Legs are fine now as I type. It's not really correct to call my Saturday runs PMPs anymore, today's run was 28" a mile faster than my real PMP.

I know all these 10M training PBs will mean nothing if I screw up the marathon. I wouldn't have run so fast today only for the fact that I felt really good and the effort felt constant.

Looking ahead to Frank Duffy, I guess target pace has to be somewhere between 7:20 and 7:30. Anyway that's for later.

Last 20M tomorrow. Going to try keep all miles between 8:46 and 8:50.

Warm-up 1.26M @ 9:26

M01 7:43
M02 7:38
M03 7:36
M04 7:33
M05 7:26
M06 7:29
M07 7:19
M08 7:31
M09 7:28
M10 7:34

Total 10.00M @ 7:32

Week 15 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.04|8:32
Regular 10M @ 8:20|10.01|8:10
Easy 5M @ 8:35|5.14|8:35
PMP 10M @ 7:45|10.00|7:32
LSR 20M @ 8:45||

Taper began this evening after work. Took it very handy as well, legs feeling weary after last week's efforts. Concentrated a lot on how legs felt, everything seems in order, knees ok, calves ok, feet ok, groin and glutes ok. Just a general tiredness. Wore a cotton t-shirt this evening, been ages since I did that, it felt so much warmer because of it.

M01 8:42
M02 8:37
M03 8:57
M04 8:39
M05 8:37

Total 5.15M @ 8:42

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20||
Easy 5M @ 8:35||
PMP 4M @ 7:45||
LSR 12M @ 8:45||

Five steady miles after work yesterday evening. Started these a little too quick, put on the brakes a bit and finished spot-on target with 8:35 overall pace. Right knee gave a few twinges, I don't think it was anything serious (touchwood). Decide all the same that if it twinges again on my PMP I'll drop the pace.

M01 8:27
M02 8:30
M03 8:47
M04 8:35
M05 8:36

Total 5.15M @ 8:35

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20|8.68|8:15
Easy 5M @ 8:35|5.15|8:35
PMP 4M @ 7:45||
LSR 12M @ 8:45||

First taper week completed yesterday morning in Milan. Another really really hot run. I had a bottle of cold water in my hand at the start and after 6 miles it was already distinctly tepid. Sweated loads. This is the last time I'll run this far until marathon day. Paced just a little bit faster than I'd intended. When I don't watch the Garmin the pace tends to pick up a bit.

http://connect.garmin.com/activity/87613208

M01 8:42
M02 8:48
M03 8:36
M04 8:41
M05 8:47
M06 8:37
M07 8:42
M08 8:40
M09 8:47
M10 8:40
M11 8:40
M12 8:39

Total 12.09M @ 8:41

Week 16 Session Targets|Actual Distance|Actual Pace
Easy 5M @ 8:35|5.15|8:42
Regular 8M @ 8:20|8.68|8:15
Easy 5M @ 8:35|5.15|8:35
PMP 4M @ 7:45|4.27|7:19
LSR 12M @ 8:45|12.09|8:41

Another Milan run. This time I get out in the morning. It's cooler than last night but still ridiculously warm. My running is fine in so far as my legs feel ok, my breathing is ok, I'm just so so hot and sweaty and it feels like I'm swimming through a flood of hot air. I wonder is it good to be tapering in these conditions? As always I run my 8:20 pace runs too fast. Can't seem to settle on that pace.

M01 8:09
M02 8:15
M03 8:05
M04 8:11
M05 8:05
M06 8:05

Total 6.21M @ 8:08

Week 17 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.42|8:30
Regular 6M @ 8:20|6.21|8:08
Easy 4M @ 8:35||
PMP 4M @ 7:45||
LSR 8M @ 8:45||

:rolleyes::rolleyes::rolleyes: Unofficial 4M PB 28:25 :rolleyes::rolleyes::rolleyes:

Huge thunderstorm last night cleared away all the humidity and heavy hot air of the last week. This morning was pleasantly warm and gloriously clear, not a cloud in the sky, snowcapped mountains clear on the horizon. Great morning for a run.

Mentally I've abandoned 7:45 pace for these runs and really I'm expecting 7:30 pace, especially as it's over 4 miles. Felt a bit more lively this morning than the last few days, so after a 1.25 mile warm-up I set off at a very healthy clip. Funny it felt fast but not that fast, I record a 6:49 first mile. Ok, no matter how good I might feel I know that's too fast, I drop off the pace, not a lot. 7:05 for mile 2. Tell myself I can (should) slow down, but keep tipping away and complete mile 3 in 7:16. Ok one more mile, sure there's no point in slowing down now. Finish mile 4 in 7:11 and quickly press the brakes (Garmin Stop button). That's a training PB over 4 miles. Good work out for the lungs. Last of my Milan runs for a while.

http://connect.garmin.com/activity/88498114

Ok it's several hours later and my legs feel absolutely fine. But no more living dangerously. Nothing faster than 7:45 next week (if even that).

M01 6:49
M02 7:05
M03 7:16
M04 7:11

Total 4.00M @ 7:06

Week 17 Session Targets|Actual Distance|Actual Pace
Easy 4M @ 8:35|4.42|8:30
Regular 6M @ 8:20|6.21|8:08
Easy 4M @ 8:35|4.19|8:32
PMP 4M @ 7:45|4.00|7:06
LSR 8M @ 8:45||