Ran this with Anto. Appalling conditions. One of the worst days for running all Winter. Still though we managed to throw in a couple of faster miles in the middle. Glad to get home in the end and get indoors!
Tuesday, 25th March 2014 – 11.2km Aborted Interval session (3:56/km)
Early afternoon run. Intervals in the local park before weather took over. More horizontal hail led to me taking cover under a tree as there was no point in continuing with the intervals in that. When it calmed down a bit I continued on and did the last two reps in the middle set. I was still cold at the end of those though and figured my 5 min recovery would make me more so. After a quick think I decided to head home and abort the session. I knew there was a 1 mile race tomorrow night so that could serve to replace the third rep. Really nothing would have been gained by persisting with the intervals apart perhaps from a muscle injury or a cold.
Wednesday, 26th March 2014 – 9.7km Including Raheny 1 miler (3:36/km)
Managed the usual 1 mile warm up before toeing the line. First time racing a 1 mile race and the main goal was to break 6 minutes. I had clocked in at just over 6:02 or so during the fast downhill mile in the Stook 10 but the legs were so fecked from the previous 2 miles of uphill I simply couldn’t go any faster.
Smaller crowd than usual (~30) out tonight but conditions were perfect. A quick countdown from Pat and we were away. It was a strange sensation as everybody were considerably quicker than usual off the starting line. I got caught up in this a little but knowing there was no hiding place in a 1 mile race I continued with the effort. After about 300m I saw 5:15/mile pace register on the watch and knew this was very unsustainable! I decided to ease a little so that I would actually get to the finish line! At this point I was thinking “I am going to blow up soo spectacularly here!” that my other main thought was how many people were going to eventually pass me again. I’ve heard short distance specialists going on about the 'sea of lactic acid' sensation and this was really the first time I was beginning to feel that. Around halfway my average pace was closer to 5:45 which I was still very happy about. But this was beginning to feel more like holding on rather than pushing on! Looking back I was only passed by 2 guys in the race so much better than I feared. As I rounded the last corner I gave it my all and 400m later I heard the race steward announce my time as 5:51. Delighted with being so comfortably inside 6 minutes! Of course, in the bigger picture not a great time by any means and almost immediately I was wishing I’d made a couple of seconds up somewhere and got into the 5:4x’s but all runners are like that! Hopefully with some faster stuff coming up again from May onwards I might push this PB down into the 5:3x’s by the end of the Summer before I get stuck into yet more marathon training.
Thursday, 27th March 2014 – 16.7km 1.3km W/U, 8km MPT + 7.4km with Roisin (4:25/km)
Plan called for 30-40 minutes at Marathon Pace and I was due to meet Roisin for 7-8km with her so I went with the faster stuff first and then a bit of recovery run with R afterwards. Several technology issues at the start meant I was close to giving up on this MP stuff as the watch was suggesting I was going at jogging pace even though I knew I was really at the right kind of pace. So, a couple of false starts later and eventually the watch started cooperating… well to a degree at least!
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| The first mile was incorrectly registering on the Garmin! |
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| MP split data - once the GPS settled down somewhat! |
The first four splits gave some yo-yo feedback with the pace oscillating between 4:3x and 4:1x. The effort was pretty consistent and I am pretty sure the breeze/incline didn’t have that much of a bearing on data so can only surmise it’s the watch at fault again. I changed across to HR reading for the remainder and kept the effort at 150bpm +/- 2bpm. Made it back just in time to meet Roisin with approximately 8km covered at MP or about 35 minutes. I was quite happy to then take the pace much easier around 6:00/km for the next 7.4km as the stress of the unreliable data, the evening traffic and the extra people on the footpaths all added to the effort earlier. It’ll be interesting to see the effects of this run on tomorrow’s 20 mile+ LSR. I guess I’ll be tired anyways but the effects will be compounded towards the end of it. Time will tell I guess!
Week 10 Summary (so far):
RTW: 4 from 4 days
DTW: 49.5km
DTY: 1,199.4km
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